Tuesday, 061218

 

Prep
4 Minutes
Dynamic movement @walking pace
#
Activation
2 Rounds
8-10 Double plate chest press
10-12 Scap retractions
10-12 Single Lat pulldowns straight arm
#
Warm-up 
100m run
2 Rounds
3-5 strict pull-ups
7-10 push-ups
15 air squats
Into,
200m run
10 KB swings
10 single arm KB front rack squats **5/5
100m run
#
Mobility
2 Rounds
:15 sec Single arm Wall shoulder **thumb pointing back
:15-:20 sec Prone pec stretch
:15-:20 sec Pronated grip hang
:20-:25 sec Frog stretch
#
Strength
A.1 Bench press: build to a heavy 5 rep
+
A.2 Reverse DB flies w/3 sec decent: 3-4 sets x8-10 reps
#
Conditioning
AMRAP 18
200m run
6/4 MUs
12 DB front squats @50/35
8 burpees over DBs **both
16 Box jumps @24/20 **stepping down
55+:
MUs: 6 burpee C2B pull-ups
DBs @35/20
Box adjust as needed
#
BE Complete
Weighted goodmornings: x12-15 reps
+
30ft backward banded steps
x3 sets
DB suitvase split squats: 3 sets x7-10 reps **each

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