Prep
:40-:90 sec of BB mashing of traps
1-2 mins rolling out lats
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Activation
15 reps Single leg banded hip flexor pulls:
15 reps Single banded tricep extensions
15 reps Banded single straight arm pulldowns
15 Vertical serratus punches w/Foam roller
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Warm-up
500m row **strapless
–
2 Rounds
7 Close grip push-ups
10 alt. KB Clean n’ Press
:12 sec bike sprint
–
2 Rounds
5 HPC w/pause in catch
5 Push presses w/pause @top
5 strict ring dips
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Mobility
:40-:60 sec banded front rack stretch
:15-:20 sec Prone pec stretch x2
:15-:20 sec Single arm Wall shoulder x2 **Thumb point back
Athlete Specific
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Strength
Push press: build to a 10RM
+
Drop set @90%: 1 sets x10 reps
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Conditioning
For Time
15-12-9
Hang Cleans @155/103
Ring dips
–
Rest 3 mins
9-12-15
Cal bike
S2OH
–
55+:
BB @120/88
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BE Complete
DB/KB Turkish Get Ups: 18-24 reps **alt hands every 2 Reps
Weighted sit-ups: 3 sets x12-15 reps
Crossover Symmetry Protocol