Prep
2-3 mins rolling out upper thoracic
2-3 mins rolling out glutes
#
Activation
12 Banded DLs
12 Banded upright pulls
12 banded face pulls
x2
Warm-up
Rowing:
200m **easy pulls
150m **slowly increasing pace
150m **easy pulls
100m **increasing pace
–
3 Rounds
12 Jumping jacks **straight arms
9 Ring rows
6 KB swings w/pause @top
3 Push-ups + 30ft Backward bear crawl
#
Mobility
:40-:60 sec shoulder/OH distraction stretch
:20-:30 sec doorway stretch
15 PVC dislocates
–
3 Rounds
:12 sec hang on ring
:12 sec HS hold
#
Weightlifting
Muscle Snatch: doubles into singles **building in weight, no forcing weight, small jumps
**reset every time on doubles
(14 mins **no longer)
#
Strength
Bent over BB rows **elbows tucked in: 4-5 sets x7 reps
#
Conditioning
AMRAP 14
4 Burpee MUs
6 Box jumps @40/32’’
8 Single arm hang DB snatches @50/35 **each arm, complete one arm before switching
–
55+:
5 Rounds
4 Burpee touches
6 C2B
8 Box jumps @24/20’’ **stepping down
12 alt. DB hang snatches @35/20
#
BE Complete
1. Banded Tricep Extensions: 3-4 sets x12 reps
2. EMOM x4
:12 sec of Handstand shrugs
3. Accumulate 4 mins in sorensen hold