Prep
2-3 mins rolling out upper thoracic
1-2 mins mashing traps w/ BB
2-3 mins rolling out glutes
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Activation
12-15 banded scap squeezes
12-15 banded upright pulls
:12-:15 sec Lying wall press
x2 rounds
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Warm-up
300m ski erg
–
2 Rounds
12/9 cal bike
12 KB swings **Legs/hips only **Not full or Russian
6 push-ups w/downward dog
6 burpees
–
150m ski erg
**For those who do not have ski perform:
10 PVC dislocates + 12 swings/kips on rig, start and end
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Mobility
:20-:25 sec Single arm lat/FR stretch on wall x2
:15-:20 sec Prone pec stretch x2
**Athlete specific
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Strength
A. Strict press: build to a heavy 3 rep **not max
–
B. Push Press: build to a heavy single for the day
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Conditioning
AMRAP 10
9/7 cal bike
6 alt. DB snatches @50/35
3 Bar MUs
–
Rest 4 mins
–
AMRAP 8
9/7 cal bike
6 ring dips
3 DB man-makers @50/35
–
55+:
MUs to “3 Burpee C2B”
DBs @35/20
Ring dips to “6 close grip push-ups”
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BE Complete
:20-:30 sec hang in supinated grip x3-4 sets **for the that can widen hands each round, do so
8-12 Weighted hollow rocks x3 sets
Side lying external rotations 2 sets x15-18 reps **weighted