Prep
1-2 mins rolling out triceps **lightly
1-2 mins rolling out lats
1-2 mins rolling out upper thoracic
#
Activation
12 banded upright pulls
12 banded face pulls
12 seated leg extensions
x2
#
Warm-up
2 min bike
:30 sec hard/:30 sec easy
–
2 Rounds
5 burpees stepping down & up
5 air squats **3 sec down and pause
5 Hang KB power cleans **light weight
–
2 Rounds
1 min bike:
:12 sec sprint/:48 sec coast
5 KB squat clean thrusters **same weight as above
#
Mobility
:40-:60 sec banded front rack stretch
:15-:20 sec Wrist flexor
+
:15-:20 sec Wrist Extensor
x2
:20-:30 sec Praying stretch
:30 sec Lunge w/elbow to floor
:30 sec pigeon stretch
#
Strength
Front Squat: build to a heavy double w/tempo 4.2.x.1
+
Drop set @85%: 2 sets x4 reps **no tempo
#
Conditioning
:30 sec stations **Hard efforts
1: Alt DB snatches @50/35
2: Lateral burpee double hop
3: HPC @115/83
4: Cal bike
x4 ;Rest 4 mins
**Burpee double hop: perform burpee, jump over BB, & rebound back over BB
**Keep one continues rep count for a total of reps of all four stations.
**Looking to match if not beat previous rounds
–
55+:
DB@35/20
BB@95/63
**Modify box jumps as needed
**Stepping down
#
BE Complete
1. DB suitcase reverse lunges: 3 sets x12-16 steps
2. Sorenson hold + 8-12 double DB rows: x3 sets
3. 4-5 mins of rolling/stretching upper body
**thoracic & shoulders being the focus