Prep
1-2 mins rolling out lats
2 Rounds
:30-:45 sec rolling out upper thoracic
7-10 upper swings/kip on pull-up bar
#
Activation
12 banded scap squeezes
12 PVC strict presses
12 seated leg extensions
x2
#
Warm-up
2 min bike @70%
–
2 Rounds
10 sit-ups
10 hollow rocks
10 lunges
–
2 Rounds
:10 sec bike sprint
10 BB push presses
10 air squats
#
Mobility
:45 sec banded front rack stretch
:20 sec cobra stretch
+
:20 sec lying child pose stretch
x2
:30-:45 sec lunge w/elbox tot floor
:30 sec frog stretch
**Athlete specific
#
Strength
Push Press:
1 set x3 reps @90%
1 set x3reps @85%
1 set x3 reps @80%
1 set x3 reps @87%
#
Conditioning
AMRAP 12 @80%
10/7 cal bike
12 GHD Sit-ups
14 KB/DB suitcase Step ups @53/35 @50/35
into,
5 min row @Z1 effort **strapless
**talk test effort
–
55+:
9 GHD sit-ups
KB/DB @35/26 @35/25
#
BE Complete
Banded Face pulls:: x15-18 reps
+
:10-:15 sec pull-up hold
x2
L sit hold: :10 sec on/:20 sec off x8 RNDs