Prep
1-2 mins rolling out triceps
1-2 mins rolling out quads
1-2 mins rolling out hip flexors
#
Activation
12-15 banded scap squeezes
12-15 banded upright pulls
10-12 hollows **active/release
10-12 sit-ups
#
Warm-up
3 min bike @70-80%
10 Heel pulls to butt
10 Glute bridges
–
2 Rounds
10 air squats
8 Knee tucks
6 KB siwngs
–
1 Round
30 Mountain climbers
20 jumping jacks
10 single arm kb from rack squats **5/5
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Mobility
:40-:60 sec Banded front rack stretch
:30-:40 sec Banded hip Flex/ext.
**https://www.youtube.com/watch?v=I3Jd3on4Bak
:60-:90 sec Thomas stretch
**https://www.youtube.com/watch?v=Q0XiUq9TJ2w
:20-:30 sec Single arm lat/FR stretch on wall
**https://www.youtube.com/watch?v=kQox5BQThKQ
#
Strength
Front squat: build to s 2RM for the day
#
Conditioning
AMRAP 15
45 DUs
15 KB swings @70/53
15 GHD sit-ups
15 DB front squats @50/35
–
55+:
AMRAP 15
45 DUs
15 KB swings @35-44/26
10 GHD sit-ups
15 Front squats @35/20
#
BE Complete
-30-40ft DB OH + Wait carry walk x3-4 sets **each
**Hold DB overhead while holding KB in opposite hand for waiter carries
-Strict hanging straight leg raises: 3 sets x10-15 reps
**Raising to L-sit position is goal