Prep
:20-:30 sec Banded dorsiflexor ankle stretch
:20-:30 sec Banded hip Flex/ext.
2-3 mins rolling out upper thoracic
#
Activation
10 Seated leg ext.
10 glute bridges
5 kang squats
x2
**second round perform w/weight, ext & bridges only. Hang squats still @BW
#
Warm-up
500m row
–
2 Rounds
5 Ring rows
3 strict pull-ups w/3 sec decent
1 kipping C2B
3 Close grip push-ups
5 Wide grip push-ups
7 Air squats w/3 sec decent
–
3 min bike
:15 sec hard/:30 sec easy
#
Mobility
:30 sec Lunge w/elbow to floor
+
:30 sec pigeon stretch
(Complete one side for both before switching)
:20 Single arm Wall shoulder **each
+
10 PVC dislocates
x2
#
Strength
Back squat: Percentages
4 sets x1 rep @90%
**Rest :90 sec between sets
2 sets x4 reps @80%
**Rest 2 mins between sets
4 sets x1 rep @85%
**Rest 1 min between
#
Conditioning
AMRAP 7
3 Bar MUs
6 Strict HSPUs
12 alt. pistols
–
55+:
AMRAP 7
3 Burpee touches
6 C2B
9 Push presses @75/53
12 Front squats
#
BE Complete
1. Weighted cossack squats: 3 sets x10-14 reps **total
2. Back rack reverse lunges: 3 sets x12-16 reps **total
3. 3-5 mins rolling/stretch lower back & hamstrings