Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out glutes
1-2 mins rolling out quads
1-2 mins rolling out calves
#
Activation
3-4 mins of Dynamic movement @walkinig pace
**athlete choice
**calve raises. knee pulls, lunges, inch worms, etc.
#
Warm-up
2-3 mins of constant Dynamic movement @running pace
**high knees, butt kicks, shuffle, skips, etc.
–
2 min bike @60-70%
–
2 Rounds
100m run
3-5 strict pull-ups
7 DB hang DB snatches **light weight
9 air squats
–
1 Round
5 pull-ups kipping
5 burpee touches
3 C2B
3 broad jumps
#
Mobility
:15-:20 sec on/:10 sec off Cobra x2-3 sets
:20-:25 sec Seated crossover glute stretch w/rotation
:25-:30 sec Lying glute crossover
:30-:35 sec Frog stretch
:20 sec single arm doorway stretch x2
:40-:60 sec Banded OH/shoulder distraction
#
Strength
Back squat: build to a 5RM
+
Drop sets: @90% x5 & @85% x5
#
Conditioning
AMRAP 15
100m run
30ft No push Burpee broad jump
5 Bar MUs
7 Double hang KB snatches @53/35
9 Box jumps @24/20 **stepping down
–
55+:
5 C2B
KB 35/26
Modify box as needed
#
BE Complete
Bench press: 3-4 sets x7-9 reps w/tempo 3.3.X.1
**3 down, 3 pause @bottom, explosive up, 1 pause @top
3 Rounds **NFT
15 PVC dislocates
15 banded scap squeezes
:15 sec narrow grip hang