Activation
15 banded upright pulls
15 banded face pulls
24-30 banded side steps
15 banded glute bridges
X2
#
Warm-up
3-5 mins of constant dynamic movement
**in 30-40ft increments
–
3 min bike @70-80%
–
2-3 Rounds
200m row **long pulls (all the way in and out)
10 alt. single DLs
8 alt DB hang snatches
6 close grip burpees
#
Mobility
:30 sec lying glute crossover
:40-:60 sec banded front rack stretch
:20-:30 sec lying prone chest stretch
#
Strength
A. RDLs: 5 sets x7 reps
–
B. Seated bent over alt DB rows: 3 sets x12-18 reps **Total
#
Conditioning
4 Rounds
5 Hang squat Cleans @155-185/103-113
500m row @hard efforts
**Rest 3;30 between rounds
**Row pace, -2-3 sec off 500m repeats
#
BE Complete
1. Alt. Tabata x16 ; :20 sec on/:10 sec off
-Hang from rings
-HS hold
2. 5 mins lying vertically on foam roller