Prep
2-3 mins rolling out quads
1-2 mins rolling out calves
1-2 mins rolling out hip flexors
#
Activation
3-4 mins of Dynamic movement @walking pace
#
Warm-up
3 min bike @70%
–
2 Rounds
15 banded goodmornings
7-10 push-ups
30 single jump ropes
–
10 KB DLs
3 Burpee touches
7 Russian swings
3 burpee touches
4 Full swing s w/pause @top
3 burpee touches
#
Mobility
:30 sec Lunge w/elbow to floor
:30 sec Frog stretch
:30 sec pigeon stretch
:45 sec Banded OH/shoulder distraction
:20-:25 sec Single arm lat/FR stretch on wall
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Strength
Back squat: build to a heavy single for the day
**if feeling good go for 1RM
+
Drop set @80%: 3 sets x1 rep;Every minute on the minute
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Conditioning
For Time **16 min cap
20 DLs @185/123
15 Burpees
100 DUs
20 Power Cleans @135/93
15 Burpees
100 DUs
20 S2OH @115/83
15 Burpees
100 DUs
–
55+:
DL: @155/103
PC @115/83
S2OH @95/63
#
BE Complete
L-sit holds: :16 sec on/:14 sec off x8 Rnds
Single arm KB front rack cossack squats: 3 sets x6-8 reps **Each
**complete one side at a time
18-24 alt banded side steps x3 sets