Prep
1-2 mins rolling out glutes
1-2 mins rolling out hip flexors
#
Activation
2 min bike @60%
–
2 Rounds
12 seated leg extensions
12 glute bridges
12 hollow rocks
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Warm-up
1 min Bike: :05 sec hard/:10 sec easy
2 min bike: :12 sec sprint/:48 sec coast
–
3 Rounds
5 strict pull-ups
10 push-ups
15 air squats
–
2 Rounds
5 kipping pull-ups
10 Russian KB swings
5 Box jumps
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Mobility
:30 sec pigeon stretch
:30 sec Frog stretch
:30 sec Banded OH/shoulder distraction
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Strength
A. Back squat: x3 reps @80%; Every 2 mins x5
–
B. 7-10 Single arm DB + 40ft OH walk x4 sets **
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Conditioning
AMRAP 12 @80%
12 Box Jumps over @24/20
9 T2B
6 S2OH @165/108
3 Bar MUs
–
55+:
Box @20/16”
BB @135/93
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BE Compete
1.1 Weighted Cossack squats: x12-16 reps
+
1.2 Banded goodmornings: 15-18 reps
x3 sets
2. Accumulate 2 mins in a HS hold