Teammate Tuesday
Activation
1 min bike @60%
15 seated leg extensions
1 min bike @60%
15 Glute bridges
1 min bike
:15 sec hard/:15 sec easy
#
Warm-up
2 Rounds
5 Kang squats
5 box jumps ** stepping down
10 Russian KB swings
10 cossack squats
5 air squats
5 v-ups
–
#
Mobility
:40 sec Banded hip Flex/ext.
:30 sec pigeon stretch
:15 sec cobra stretch x2 **:10 sec rest
:20- :30 sec Banded dorsiflexor ankle stretch
#
Strength
**Prior to starting
W/BB
5 goodmorings
5kang squats
5 back squats
–
Back squat: build to a 2 RM
+
Drop set @85%: 2 sets x3 reps
#
Conditioning @80%
AMRAP 12
12 GHD sit-ups
20 Pistols
12/10 Cal bike
–
55+:
AMRAP 12 @80% efforts
9 GHD sit-ups
20 alt. KB suitcase step ups @44-53/26-35 **all boxes @20’’
12/10 Cal bike
#
BE Complete
1. 16-20 alt banded lateral steps x3 sets
2. 10-15 weight back extensions x3sets
3.1 :20 sec rolling out hip flexors **each
+
3.2 :15 sec pigeon stretch **each
x3 sets