Activation
12 single straight arm banded lat pulldowns
12 single straight arm lateral banded lat pulldowns
12 double plate chest press
x2
#
Warm-up
5 min bike @70%
–
3 Rounds
3 strict pull-ups
5 hanging knee tucks
7 push-ups **each round change hand positioning
9 back extensions
–
2 Rounds
:12 sec HS hold
12 hollow rocks
#
Mobility
:40 sec Banded OH/shoulder distraction
:20 sec Single arm Wall shoulder
:20 sec Prone pec stretch
:30 sec Frog stretch
#
Strength
A1. Weighted Pull-ups: 7 sets x3 reps **Across
+
A2. Weighted ring dips: 5 sets x3 reps w/a descending tempo:
**
1st: 5 sec down + 5 sec pause + 5 sec pause @top
2nd rep: 3 sec down + 3 sec pause +3 sec pause @top
3 rd rep: 1 sec down + 1 sec pause + 1 sec pause @top
#
Conditioning
AMRAP 10 @80%
10/8 cal bike
30ft OH DB lunge @50/35
10 GHD sit-ups
30ft OH DB lunge (opposite arm)
–
55+:
DB @35/20
7 GHDs
–
Directly into,
8 min Bike
:25 sec hard
:35 sec easy
#
BE Complete
1. Accumulate 3 mins in L-sit hold
2. Lying weighted external rotations: 3 sets x12 reps
3. 5 mins lying vertical on foam roller