Prep
3-4 mins rolling out upper thoracic
#
Activation
12 Standing serrates punches w/foam roller
15 banded external rotations **each
12 glute bridges
x2
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Warm-up
800m row **increase pace every 200m, keeping store count low
3 Rounds
10 WBs
1 Wall walk w/:10 sec pause
5 double DB bent over rows
5 double DB curls
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Mobility
Static lat stretch
Banded dorsiflexor ankle stretch :20-:30 sec
Prone pec stretch :20-:30 sec
Lying hip rotation hold: :30 sec
2 Rounds
10 PVC disloactes
:10-:15 sec doorway stretch **each side
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Weightlifting
Split Jerk:
3 sets x3 reps
4 sets x2 reps
Climb to a heavy single for the day
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Conditioning
3 Rounds
650m/575m row
12 strict HSPUs
12 Box jumps @24/20
12 alt DB hang power cleans
12/9 cal bike
**Rest 5 mins between rounds
–
55+:
12 DB push presses @35/20
12 Box jumps @20/16
12 DB hang PC
12/9 cal bike
#
BE Complete
400m sled push @walking pace **no weight
60ft Farmer carry + 6 box step overs x3 sets **DBs/KBs
Recovery work