Prep
1500m row @2:05/:2:15-2:20
#
Activation
15 Banded DLs
12 Single leg banded hip flexor pulls
**https://www.youtube.com/watch?v=drh1C9wVVYI
12 hollow rocks
x2
#
Warm-up
10 KB DLs
20 Mountain climbers
30ft BKWD bear crawl
4 burpees **Open standards
x2
–
8 Russian KB swings
6 goblet lunges
4 Box jumps **stepping down
20 Jumping jack **straight arms
10 HS shrugs on wall/:12 sec hold
x2
#
Mobility
:30 sec Pigeon stretch
:20 sec Seated crossover glute stretch w/rotation
**https://www.youtube.com/watch?v=qOK8_ZLnpIo
:30 sec Wall squat stretch
**https://www.youtube.com/watch?v=K6myWzPmiOg
:20-:30 sec Doorway stretch
#
Strength
A1. DLs: 4 sets x7-10 reps TnG @@53-57%
+
A2. Ascending forward bounding x3 jumps
**Three separate height, slightly higher than prior
#
Conditioning
For Time
60/48 Cal row
30 T2B
30ft DB Front rack walking lunge @50/35
90ft HS walk **30ft increments
30ft DB front rack lunge
30 Burpee box jumps over 20’’/16
**DBs can be held as you would in the Open
–
55+:
50/42 cal row
25 T2B
25ft DB front rack walking lunges @35/20
50ft DB bear crawl **25ft increment
25ft DB front rack walking lunges
25 Burpee touches
**DB Bear Crawl: Athlete will hold DBS in hands while perform the four legged walk
#
BE Complete
1. One handed plate push Accumulate 180 feet **total **Alt arms every 30ft
2. Accumulate 3 min L-sit hold
3. 3-4 min rolling/stretching hip flexors