Prep
1-2 mins rolling out hip flexors
:40 sec Banded hip Flex/ext.
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Activation
2 min bike **legs only
–
10 seated leg ext.
10 glute bridges
x2 **2nd round performed weighted
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Warm-up
:30 sec row **7 easy pulls/3 hard pulls
5 push-ups w/downward dog
10 lunges
15 jumping jacks
10 mountain climbers
5 v-ups
x2
–
15/12 cal row **90+%
into,
2 Rounds
15 DUs
8 alt. DB squat cleans
4 T2B
2 HSPUs
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Mobility
:20-:30 sec Kneeling dorsiflexion stretch
:30 sec Pigeon stretch
:30 sec Lying child pose stretch
:20 sec Prone pec stretch
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Conditioning
MAP training
AMRAP 12 @80%
12/9 cal row
12 alt DB squat clean @50/35
24 DUs
8 HSPUs
8 T2B
–
55+: DBs @35/20
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Strength
Back Squat: build to a heavy double
(12 mins)
**Volume should be in sets, not weight. Smaller jumps than normal
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BE Complete
7-10 mins of crossover symmetry protocol
6-8 mins of specific mobility