#TeammateTuesday
Test Week Cont.
Prep
1-2 min rolling out upper thoracic
1 min rolling out chest
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Activation
2 Rounds
12 repsBent over “Y’s”-“T’s”
**both
12 vertical serratus puches on foam roller
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Warm-up
AMRAP 5 @Warm-up pace **Constant movement
7/5 cal bike
6 burpees **stepping down & up
5 box jumps **stepping down
4 Russian KB swings
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1 min rest
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2 Rounds
3-4 strict pull-ups
6 KB power cleans **each side
4 T2B
6 DB push presses **each side
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Mobility
:20 sec Single arm lat/FR stretch on wall x2
:20 sec Single arm Wall shoulder x2
:20 sec Cobra x2
:20 sec Lying child pose stretch x2
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Strength
Push press: build to a 3RM for the day
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Drop set @85%:1-2 sets x3 reps
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Conditioning
AMRAP 12 @80%
8 DB CnJ @50/35
12 GHD sit-ups
2 Rope climbs @15ft
12 Box jumps @24/20 **stepping down
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55+:
DBs @35/20
8 GHD sit-ups
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60+: Box @20/16’’
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BE Complete
1. Seated bent over DB flies: 3 sets x12-15 reps
**2 mins between
2. EMOM x8
E: :30-:40 sec sorensen hold
O: :25-:40 sec banded plank hold