Prep
1-2 mins rolling out calves
1-2 mins on ankle mobility
#
Activation
12 Double plate chest press
12 bent over plate reverse flies
12 vertical serratus punches w/foam roller
X2
#
Warm-up
1 min bike (:30 sec legs only/:30 sec arms only)
7 push-ups
9 hanging scrap squeezes
11 PVC dislocates
9 PVC strict presses
7 ring rows
X2
–
6 air squats
8 plate ground to OH
6 alt DB squat cleans
8 single arm DB push presses (4/4)
#
Mobility
:20-:30 sec doorway stretch
:12-:15 sec hang in supinate grip
:20-:30 sec lunge w/elbow to the floor
:12-:15 sec lying child pose stretch
x2
#
Bike
10 min bike
EMOM
:25 sec @hard efforts + 5 kipping HSPUs
#
Strength
A1. Bench presses: 5 sets x5 reps
+
A2. Bent over BB rows: 5 sets x7 reps
#
Conditioning
3 Rounds
15/12 Cal row
12 box step ups w/DBs @24/20”
9 DB man-makers @35/20
**Smooth and consistent, no sprinting through
**Quality movement through man-makers
#
BE Complete
1. Good mornings: 3 sets x12-15 reps
2. 10 weights glutes bridges + 10 weighted sit-ups wDB: x3 sets
3. 7-10 mins of athlete specific stretching