Prep
2-3 mins rolling out upper thoracic
1-2 mins lightly rolling out chest
1-2 mins rolling out hip flexors
#
Activation
10 PVC DLs
10 PVC Strict presses
10 Hollow rocks
10 Suppermans
x2
#
Warm-up
150m row
15 Jumping jacls
5 Inch worms
x2
–
10 single arm alt DB DLs
8 Single arm DB hang cleans **4/4
6 Single arm presses ** each side
4 T2B
x2
#
Mobility
:15-:20 sec Single arm Wall shoulder x2
:20 sec Single arm lat/FR stretch on wall x2
:30 sec Thoracic/Lat w/PVC in supplanted grip x2
:20-:30 sec Lying glute crossover
:60-:75 sec Wall couch stretch
#
Strength
A. Strict Press: Build to a heavy 5 rep & 3 rep
–
B.1 Pendlay rows: 4-5 sets x6-8 reps
+
B.2 (-2) Chin-ups w/3 sec decent x2 sets
**Perform after set 2 and 4
#
Conditioning
3 Rounds **13 min cap
12 DLs @155/103
3 Burpees
3 T2B
9 HPC
6 Burpees
6 T2B
6 S2OH
9 Burpees
9 T2B
–
55+: @115/83
#
BE Complete
-10-12 weighted sit-ups + 16-20 Seated Russian twists x3 sets
**Med ball
—Single arm bent over DB rows: x7-9 reps
+
—Bent over clean grip rows into hip: x12-15 reps
**pulling BB up thigh into hips