Prep
20 swinging arm crossover
20 swinging arms from hips to OH
10 Quadrupeds
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Activation
10 single arm lying weighted serratus punches
10 Vertical serratus punches w/foam roller
10 HS shrugs
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Warm-up
5 min bike @70%
–
2 Rounds
5 kang squats
5 push-ups w/downward dog
–
2 Rounds
7 KB DLs
5 Russian swings
3 Full swings
10 jumping lunges
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Mobility
:40-:60 sec banded fornt rack stretch
:12-15 sec hang in supinated grip
:30 sec lunge elbow to the floor
:12-15 sec hang in supinated grip **sightly wider than prior for those who can
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Strength
A. Push press: 6 sets x4 reps **ascending in weight or across
**If ascending in weight, Rest 2:30 between sets
**IF tying across, Rest 1;30 between sets
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B. Single leg suitcase squats: 3 sets x7-10 reps
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Conditioning
:20 sec Hang clean & Jerk @95/63..105/73
:25 sec no push-up burpee box jumps
:30 sec bike
x4
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BE Complete
DB strict presses w/pause @top: 3 sets x7-10 reps
Lying banded hip flexor pulls: 3 sets x12-15 reps
5-7 mins of stretching