Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out upper thoracic
#
Activations
2 Rounds
12 banded good mornings
12 leg extensions
12 glute bridges
#
Warm-up
1 min bike @:20 easy/:20 hard
1 min bike @:15 hard/:15 easy
1 min bike @:05 sec sprint/:10 sec coast
–
3 Rounds
15 jumping jacks
10 plate ground to over head
5 plate thrusters
5 star jumps
10 lunges
15 PVC dislocates
#
Mobility
:40 sec Banded hip Flex/ext.
:20 sec Cobra
+
:20 sec Single arm Wall shoulder
x2
:30 sec Thoracic/Lat w/PVC
#
Strength
A. Thrusters: build to a heavy 8 Rep, 6 rep, & 4 rep
**Starting from the floor
**Not looking for a max today, get underneath some relatively heavy and move on
(16 mins) **do not exceed time
#
Conditioning
3 Rounds
12 OHS @115/83
12 T2B
24 DUs
30ft DB lunge @50/35
6 DB Man-makers
**Rest 4 mins between
–
55+:
BB @95/63
DB @35/20
#
BE Complete
Crossover symmetry protocol
10-12 mins of recovery work (stretching/position work)