Prep
2-3 mins rolling out upper thoracic
1-2 mins rolling out chest
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Activation
30ft increments
3 mins of static Dynamic movement
EX: inch worms, walking calve raises, knees to chest, etc.
–
Into,
3 mins of Explosive Dynamic movement
EX: running high knees, small hops, shuffling, etc.
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Warm-up
300m row
15 jumping jacks
10 alt box step ups @20’’
5 push-ups w/downward dog
x2
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BB Work
5 DLs
5 Bent over rows
5 HPC
5 Presses
10 air squats
x2
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Mobility
:40 sec banded front rack stretch
15 PVC dislocates
:20 sec doorwar stretch
:20-30 sec Kneeling dorsiflexion stretch
**https://www.youtube.com/watch?v=VywUOcQuQcc
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Gymnastics
EMOM x10
E: 15 DUs + 3-5 Ring MUs
O: 6-8 alt pistols + 30ft HS walk
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Barbell Work
Every :90 sec
Power Clean + Push Press + Power Clean + Push jerk @55-60%
x7 sets
**Percentage off 1RM PC & PJ
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Conditioning
EMOM x24
1: 8 T2B + 8 Russian KB swings (Heavy)
2: 5 burpees + 10 WBs @20/14 + 5 burpees
3: :45 sec row (Calories)
4: Rest
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BE Complete
1. Accumulate 3 mins in bottom of OHS **bare BB
2. Seared single arm DB press:3 sets x7 reps w/3 sec pause @top
3. 7 mins mashing out upper body