For those not redoing 18.1:
Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out glutes
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Activation
Banded hip flexor pulls
Glute bridges
Calve raises
Toes raises
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Warm-up
1k Row @70%
–
3 Rounds
7 Ring rows
9 air squats
11 Banded goodmornings
15 sec hollow hold
–
BB work
5 DLs
5 bent over rows
5 HPC
5 burpee + WB
x2
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Mobility
:40 sec Banded Front rack stretch **each
:12-15 sec Hang w/supinated grip
:12-:15 sec Single arm lat/FR stretch on wall **each
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Strength
Clean Pull + Power Clean + HPC: build to a heavy for the day
(16 mins)
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Conditioning
4 Rounds
10 Burpees
15 WBs @20/14
10 C2B Pull-ups
15 Box jumps @24/20 **stepping down
10 Burpeees
**Rest 4 mins between rounds
**Hard sustainable efforts
–
60+:
9ft target WB **modify weights as needed
Box @20/16”
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BE Complete
1. Seated weighted Russian twists3 sets x20-24 reps
2. 30ft single arm plate push: 4 sets **each arm
3. Accumulate 3 mins in Hollow rock **weighted for those who can