Activation
3-4 mins of slow Dynamic movement
Into,
3 mins of constant explosive Dynamic movement
#
Warm-up
3 min row @:20 sec easy/:20 sec hard
–
2 Rounds
10 air squats
8 v-ups
6 push-ups w/downward dog
4 box step ups
–
2 Rounds
:10 sec bike sprint
1 wall walk + 10 HS shrugs
5 box steps **stepping down
5 Knee to chest
#
:30 sec doorway stretch
:20 sec hang on rig **straight bar or rings
:30 sec lunge w/elbow to floor
:20 sec child pose stretch
#
Conditioning
AMRAP 12 @80%
10/8 cal bike
6 Strict HSPUs @Deficit 3’’/1’’
12 box jumps @24/20’’ **Stepping down
8 T2B
–
55+:
HSPUs: 8 Push presses @100/68
–
Rest 3 mins
–
AMRAP 7 @90%
12 alt DB squat cleans @50/35
8 strict ring dips
40ft Burpee Broad jump
–
55+: DB @35/20
#
Strength
A. Back squat: build to a heavy triple for the day
(13 mins) **no longer
#
BE Complete
1. Seated DB strict press: 4 sets x7-10 reps
2.m Crossover Symmetry Protocol
3.m 7-10 OH sit-ups + 6-10 Russian twist w/Plate: x3 sets