Prep
2-3 mins rolling out Hip flexors
1-2 mins rolling out Glutes
:40-:60 sec Pigeon stretch
#
Activation
300m row
12 banded gm
12 side steps
X2
#
Warm-up
200m run
7 B.B. DLs
30ft spiderman walk
30ft reverse lunge
7 bent over B.B. rows
10 bkwd run
X2
#
Mobility
:60 sec Butterfly stretch
:15 sec/:10 sec rest Cobra stretch x3
Athlete specific if needed
#
Strength
Clean Grip DL: build to a 5 RM for the day
–
RDLs:: 3 sets x7-9 reps @45-50% of 5RM CGDL
#
Conditioning
4 Rounds **15 min cap
400m run
15 Ring Rows **Feet elevated
15 GHD sit-ups
40ft Walking lunges **no Weight
–
55+:
4 Rounds
400m run
12 Ring rows
12 GHD sit-ups
40ft Walking lunges **no weight
#
BE Complete
Bent over dB reverse flies( slight bend in arms)
4 sets x7-9 reps **heavy
Cossack squats **no weight
:30 sec on/:15 sec off x4 Rnds