Activation
:90 sec bike arms only
1 min bike legs only
15 banded up right pulls
15 banded face pulls
20 glute bridges
#
Warm-up
200m row easy
200m moderate
50m sprint/50m recovery
–
2 Rounds
3-5 strict pull-ups
5-7 close grip push-ups
7-0 air squats w/3 sec count down
–
2 Rounds
5 Hang DB snatches **each
10 Russian Kb swings
5 kipping ring pull-ups
#
Mobility
:20 sec + 5 contractions banded front rack stretch
x2
:20 sec/:5 sec rest Lying child pose stertch
x2
:30 sec pigeon stretch
:45-:60 secWall squat stretch
#
Strength
A. Strict Press: Build to a heavy 10 rep for the day
–
B. Push Press: 3 sets x10 reps @85% of 10RM
#
Conditioning
9-7-5
Squat Clean Thrusters @155/103
MUs
–
55+
9-7-5
Squat Clean Thrusters @115
Burpees over BB
C2B
#
BE Complete
4 Rounds
12-18 GHD sit-ups + :10-:15 sec reverses sorensen hold
**Rest 2 mins between
Accumulate 3 mins in cobra stretch
**Can no hold longer than :45 sec at one time