Tuesday, 020618

 

Prep
1-2 mins rolling out upper thoracic
:30-1 min lightly rolling chest
#
Activation
10 scap retractions
10 Quadruped **Each
10 scap squeezes in ring row position
10 vertical serratus punches w/foam roller
#
Warm-up
1 min bike @60%
1 min bike :05 sec hard/:10 sec easy
1 min bike :15 sec hard/:15sec easy
2 Rounds
10 Push-ups
10 air squats
20 jumping jacks
20 mountain climbers
2 Rounds
10 Russian KB swings
:10 sec HS hold
10 BB push presses
#
Mobility
:40-:60 sec Banded OH/shoulder distraction
:20 sec Single arm Wall shoulder **each
:30-:40 sec Wall squat stretch
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Strength
Push Press: 6 sets x3 reps building to a heavy 3 for the day
**6 working sets here ascending in weight, not looking to establish a max today
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Conditioning
 Interval Stations
:20 sec of thrusters @95/63 **increasing load
:30 sec box jumps over @24/20”
:40 sec cal row
x4;**Rest 4 mins between rounds
**Round 1: 95/63
**Round 2: 115/83
**Round 3: 135/93
**Round 4: 155/103
55+:
Box @20/16”
RND 1: 75/53
RND 2: 95/63
RND 3: 115/83
RND 4: 135/93
**Rest 4-5 mins between rounds
#
BE Complete 
1. 7-10 mins Crossover symmetry Protocol
2. 3 Rounds
3 inch worms
6 lunges elbow to the floor
:30 sec cobra stretch

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