Prep
3-4 mins
of constant dynamic movement @walking pace
**make sure to get calves targeted
#
Activation
12 single straight arm lat pulldowns
10 double plate chest press
12 single straight arm lateral lat pulldowns
10 ring rows
x2
#
Warm-up
3 mins of constant dynamic movement @jogging/running pace
–
3 Rounds
3-5 strict chin-ups
7 Ar squats
5 BB muscle snatches
3 High hang power snatches
5-7 T2B
5 BB OHS
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Mobility
:45-:60 sec Banded Front rack
10 PVC dislocates
:40-:60 sec Banded hip Flex/ext.
10 PVC dislocates
:20 sec Lunge w/elbow to floor 2
10 PVC dislocates
:20 sec Cobra x2
#
Strength
Front squat: build to a 2RM
#
Gymnastics
EMOM x6-8
1 Legless rope climb up & down
–
Opt. 2
Towel Pull-ups: 4-5 sets x5-6 reps w/3 sec pause @top
–
Opt. 2
Semi supinated pull-ups:: 3-4 sets x(-2) reps w/3 sec decent
#
Conditioning
3 Rounds
15 GHD Sit-ups
9 Box jumps over @24/20”
6 Hang squat snatches @115/83
30/25 cal bike
**Rest 5-7 mins between
–
55+:
12 GHD sit-ups
Modify box as needed
BB @95/63
#
BE Complete
300m Front KB walk
300m KB farmer carry
300m walking lunge
**increase load if possible