Prep
3 mins rolling out upper thoracic
2 mins rolling out lats
2 mins rolling out chest **lightly
#
Activation
10 quadrupeds **each
10 vertical serratus punches w/foam roller
10 push-up scap retractions
10 light weight lying single arm serrates punches
#
Warm-up
3 Rounds
1 min bike intervals :15 sec easy:15 sec hard
6 Pull-ups w/pause @top & bottom
6 Close grip push-ups
2 alt TGUs **light **position focused
150m row **5-7 sec slower than row repeat pace
#
Mobility
Kneeling dorsiflexion stretch :20 sec
+
Lunge w/elbow to floor :20 sec
x2
Banded OH/shoulder distraction :30 sec
+
Single arm doorway stretch :20 sec
x2
#
Gymnastics
Pull-ups: max reps
#
Strength
Weighted pull-ups: 6 sets x3 reps **same weight across
#
Conditioning
EMOM x24
Min 1: 3 burpees + 12/10 cal row
Min 2: 15 WBs @30/20
Min 3: 30ft Front KB lunge @70/53
Min 4: Rest
–
55+:
WBs @20/14 **60+: 9ft target
KBs: 53/35
#
BE Complete
Standing front raises: 2 sets x8-10 reps
Standing DB side raises: 3 sets x8-10 reps
DB pullbacks: 3 sets x10-12 reps **body just above 90 degrees