Prep/Activation
1-2 mins rolling out lats
15 PVC Strict presses
1-2 mins rolling out scaps
15 PVC Strict presses
1-2 mins rolling out chest
–
Warm-up
3 min bike @70-80%
–
10 glute bridges
10 alt hang DB snatches
10 air squats
x2
–
8 single leg lateral step ups
4-6 strict pull-ups
8 BB push presses
x2
#
Mobility
:45-:60 sec Banded OH/shoulder distraction
10-12 PVC dislocates
:45-:60 sec banded front rack stretch
10-12 PVC dislocates
:30-:40 sec Kneeling dorsiflexion stretch
#
Weightlifting
Push Press: build to a 5RM for the day
+
Drop set @90%: 1 set x5reps
#
Gymnastics
Pull-ups: 3 sets x(-2) reps
#
Conditioning
For Time ** 15 min time cap
50/42 cal bike
40 Power cleans @95/63
30 alt. pistols
20 S2OH
10/7 Burpee MUs
–
55+:
50/42 cal bike
40 PC @75/53
50 Air squats
20 S2OH
12 Burpee C2B
#
BE Complete
WB GHD sit-up + BW GHD sit-ups x12-16 reps **total x3 sets; Rest :90 sec-2 mins between sets
Seated Russian twist
50 reps
*Rest :60 sec
40 reps
*Rest :45 sec
30 reps
*Rest :30 sec
20 reps
*Rest :15 sec