Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out lats
1-2 mins rolling out scaps
#
Activation
10-14 DB curls
12-15 Banded face pulls
10-14 DB bent over rows
7-10 kang squats
#
Warm-up
EMOM x4
150 row
4 burpees **stepping + air squat
–
3 Rounds
7 Double DB hang snatches
5 Strict pull-ups
7 WBs
1 wall walk + 5ft HS walk off wall
#
Mobility
:45-:60 sec banded front rack stretch
:15 sec Single arm Wall shoulder x2
:15-:20m sec Supinated grip hang x2 **Rest :10 sec
:30-:40 sec Lunge w/elbow to floor
:25-:35 sec Frog stretch
#
Strength
Front squat: build to 2RM
#
Conditioning
3 Rounds
15/12 cal row
9 burpees over rower
3 Legless rope climbs
9 Thrusters @115/83
15/12 cal bike
**Rest 5 mins between
–
7 min cool down row **strapless
–
55+:
12/9 cal row
BB @95/63
Rope climbs w/legs
12/9 cal bike
–
7 min cool down row **Strapless
#
BE Complete
DB Skull Crushers: x12 reps
+
:12-:15 sec Ring support
x 3sets
Every 3 mins x3 Rounds
12 Bent over “Y’s”
12 Bent over “t’s”
12 Bent over “W’s”