Prep
1-2 mins rolling out chest
1-2 mins mashing traps with BB
1-2 mins rolling out upper thoracic
#
Activation
3 Rounds
:30 sec Bike legs only
10 PVC strict presses
#
Warm-up
2 Rounds
8 lunges
6 push-ups w/downward dog
8 air squats
–
12 hollow rocks
(L) 6 DB strict presses w/2 sec pause @top
(L) 6 single arm DB front rack squat
12 Hollow rocks
(R) 6
(R) 6
#
Mobility
:20 sec Single arm lat/FR stretch on wall
+
12 PVC dislocates
x2
:12-:15 sec hang in supinated grip
+
:30 sec frog stretch
x2
**Athlete specific
#
Strength
Push Press:
1 set x5 reps @90%
2 sets x5 reps @85%
1 set x5 reps @80%
#
Conditioning
21-15-9
HSPUs
Back Squat @actually bodyweight **from rack
Cal bike
–
55+:
21-15-9
Push press @105/68
Back squat same as above
Cal bike
#
BE Complete
5-6 mins of banded marches
Rest 2 mins
1 min of banded goodmornings
Rest 2 mins
1 min of banded backward walk **lead w/heels