Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out chest
1-2 mins rolling out lats
#
Activation
10 quadrupeds **each
15 Lying banded dorsiflexion
**https://www.youtube.com/watch?v=dRiLLq12SR4
10 Double plate chest press
x2
#
Warm-up
:45 sec bike
20 mountain climber
15 jumping jacks
10 burpees **stepping down & up
5 cal bike sprint
x2
–
BB work
7 air squats
7 HPC
7 air squats
7 Push presses
7 air squats
7 thrusters
#
Mobility
:45 sec Banded Front rack stretch
:20-:25 sec doorway stretch
Single arm lat/FR stretch on wall
**https://www.youtube.com/watch?v=kQox5BQThKQ
:60 sec Couch stretch
:30 sec pigeon stretch
#
Strength
Push Press: build to a 3 RM
–
Alt. DB Bench press: 3 sets x5-7 reps reps **Total **Heavy
**One arm will remain lock out at all times, do not alt till arm is complete locked out
#
Conditioning
Every 3 mins
2 Mins to complete
45 DUs
15 Thrusters @95/63
Max cal row
w/1 min rest
x4 rounds
**Every And increase load
Rnd 2@115/83
Rnd 3@135/93
Rnd 4@155/103
–
55+:
R1 @75/53
R2 @95/63
R3 @115/83
R4 @135/93
#
BE Complete
1.1 7-10 push-ups **perform any variation other than traditional
+
1.2 12-15 Double seated bent over DB rows
x4 sets
30 seated Russian twist w/med ball x3 sets