Activation
12 banded scap squeezes
12 banded upright pulls
12 banded goodmorings
12 Glute bridges
12 mountain climbers
x2
#
Warm-up
2 Rounds
8 burpees stepping down & up
4 air squats w tempo 4.4.x.1
2 broad jumps
–
3 min bike
:20 sec hard/:40 sec easy
–
2 Rounds
8 WBs
8 GHD sit-ups
#
Mobility
10 PVC disloactes
+
:20 sec Thoracic/Lat w/PVC
x2
:20 sec Prone pec stretch
+
:20 sec Single arm Wall shoulder
x2
#
Strength
Push press: build to a heavy single for the day
+
Drop set @85%: 1-2 sets x3 reps
#
Conditioning
3 Rounds **Ascending weight & descending reps each round
12 Russian Kb swings @70/53
12 Lateral burpees
12 Thrusters @115/83-RND2(10 reps)135/93-RND3(8 reps)155/103
12/10 cal bike
**Rest 7 mins between rounds
–
55+:
3 Rounds
12 RKB swings @53/35
8 lateral burpees
12 thrusters @75/53-(10 reps)95/63-(8 reps)105/73
12/10 cal bike
**Rest 7-10 mins between rounds
#
BE Complete
1. 5 Standing single Arm DB presses +30ft OH walk: x3 sets **each
2. 12-15 banded scap squeezes x4 sets **keep tension on banded throughout sets
3. 50 PVC dislocates
4. 3-4 mins lying vertically on foam roller
**Arms out to side @90 degree angle, hands should be @ or above shoulder height