Prep
1-2 mins rolling out hip flexors
:30 sec Lying glute crossover
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Activation
12 Leg extensions
12 Banded goodmornings
12 alt. banded side steps
x2
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Warm-up
:20 sec bike
20 mountain climbers
5 kang squats
5 med ball squat clean thrusters
1 wall walk +:10 sec hold
x3
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Mobility
Banded hip Flex/ext. :40 sec **each
Frog stretch :30 sec
Cobra :15 sec x2
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Strength
Back squat cluster: 1.1.1 w/ 3 sec pause **each rep
**Rest :15 sec between reps
**Rest as needed between sets
**Build to a heavy for the day
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Gymnastics
Opt. 1
5-7 strict HSPUs + 7-9 Kipping
x4 sets; Rest 2 mins between sets
**For those who can perform @deficit
–
Opt. 2
EMOM x12
E: 7-10 kipping HSPUs
O: :15-:20 sec HS
–
Opt. 3
5-7 Double DB OH press+5-7 push-ups+ 1-2 negative HSPUs
**Negatives should be complete control all the way down, do not collapse on head and neck
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Conditioning
For Time
600m row
30 WBs @20/14
60 BB strict presses
30 Box jumps @30/24
60 KB swings @53/35
–
50-54:
Box @24/20
–
55-59:
Box @24/20
@44/26-35
–
60+:
Box @20/16
WBs: @9ft target **modify weight as needed
KBs @35/26
#
BE Complete
1. KB front rack reverse lunges: 3 sets x12-14 **total reps
2. EMOM x10
E :15-20 sec Ring support hold
O: :15-:20 sec Hanging L-sit hold