Prep/Activation
12 banded upright pulls
12 hollow rocks
12 banded face pulls’
12 supermans
x3
#
Warm-up
2 Rounds
300m row
30 Backward banded walk
15 Jumping jacks
15 PVC dislocates
7 PVC OHS
–
2 Rounds
3-5 close grip pull-ups
:15 sec cobra stretch
#
Mobility
:30 sec pigeon stretch
:45-:60 sec Banded OH/shoulder distraction
:30 sec Single leg hamstring wall stretch
:45-:60 sec Thomas stretch
#
Strength
A. Bent over BB rows: build to 10RM
–
B. Pull-ups:3 sets x(-2)
#
Conditioning
For Time
32 DB snatches @50/35
32 GHD sit-ups
96 DUs
24 DB snatches
24 GHD sit-ups
72 DUs
16 DB snatches
16 GHD sit-ups
48 DUs
#
BE Complete
RDLs: 4 sets x10-15 reps
Banded side plank: Accumulate 2 mins on each side
Weighted Hollow Rocks: 3 sets x12-15 reps