Activation
2 Rounds
12 Single arm banded straight arm lat pulldowns
12 Single arm lateral banded straight arm lat pulldowns
12 banded face pulls
12 banded upright pulls
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Warm-up
10 ring rows
10 double plate chest press
20 jumping jacks
10 bent over BB rows
10 close grip push-ups
20 mountain climbers
10 Bent over straight arm DB pullbacks
10 DB chest flies
20 single unders
350m row **incresse pace every :30 sec
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Mobility
Athletes choice
Should be related to yesterdays movements, and targeting any sensitive areas.
Specific to you.
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Strength
A. Single arm DB rows: 5 sets x7-10 reps
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B. Weighted ring dips: 4 sets x6 reps w/2 sec pause @botttom
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Conditioning
For Time
35 cal bike
50 DUs **UB
30 cal bike
40 DUs **UB
25 cal bike
30 DUs **UB
20 cal bike
20 DUs **UB
10 cal bike
10 DUs **UB
**All Double Unders need to be done unbroken
**No more than 3 failed attempts, perform all reps if on 4th attempt
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BE Complete
1. 7-10 mins Crossover Symmetry Protocol
2. 6-8 mins Lying vertically on foam roller