Prep
1-2 mins rolling out hip flexors
:30-:40 sec Banded dorsiflexor ankle stretch
1-2 mins rolling out upper thoracic
#
Activation
30ft walking alt. calf raises
12 banded scap squeezes
12 single straight arm banded lat pulldowns
12 lateral single arm banded lat pulldowns
12 banded face pulls
#
Warm-up
300m row
20 jumping jacks
10 lunges
5 kang squats
10 pushups ++last 5 reps w/downward dog
20 mountain climbers
–
300m row
15 back extensions
10 alt box step ups
5 air squats
10 DB presses **light weight
15 Hollows **active & release
#
Mobility
:40-:60 sec Banded Front rack
:15-:20 sec Wrist flexor
:30-:40 sec Lunge w/elbow to floor
:30 sec Frog stretch
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Strength
Front squat: build to a 2 RM
#
Conditioning
AMRAP 15
20/16 cal row
14 Box jumps @24/20”
8 S2OH @135/93
4 MUs
–
50-54: @115/83
–
55+:
AMRAP 15
20/16 cal row
14 Box jumps @20/16 **stepping down
8 Push presses @100/68
6 C2B
#
BE Complete
1. 12-15 Weighted goodmorings x3 sets **moderate weight **should not be struggling through reps
2. 10-12 KB front rack reverse lunges x3 sets
3.1 :20 sec Lying glute crossover
+
3.2 : 20 sec hold Lying hip rotation
+
3.3 :20 Lying child pose stretch
x2-3 sets