Prep
1-2 mins rolling out glutes
1-2 mins rolling out hip flexors
1-2 mins rolling out scaps
#
Activation/Warm-up
:30 sec bike
20 mountain climbers
10 burpees **stepping down & up
x2
–
10 glute bridges
10 BB DLs
10 seated Russian twist
10 BB Push presses
5-7 semi supinated grip pull-ups
x2
#
Mobility
2-3 Rounds
:30 sec pigeon stretch
:30 sec Cobra stretch
:30 sec lying child pose stretch
#
Weightlifting
Power Cleans @60-65%: 2-3 reps **Not TnG
Every min x8
–
Strength:
Bent over BB rows: build to a 5 RM
**14 mins
#
Gymnastics
HSPUs
Opt. 1
Strict HSPUs: 1 set x(-2) reps
**Rest 2:30
HSPUs @3’’/1’’ deficit: 1 set x(-2) reps
**Rest 3 mins
HSPUs: max set
–
Opt. 2
2-3 negative HSPUs + (-2) HSPUs
x3 sets **Rest 3 mins between
–
Opt. 3
6-8 DB strict press + 7-10 Push-ups w/downward dog + :12-:15 sec HS hold
x3 sets **Rest 3 mins between
#
Conditioning
3 Rounds **12 min cap
400m run
20 KB swings @53/35
10 box jumps @24/20 **stepping down
2 legless rope climbs @15ft
–
55+:
3 Rounds
300m run
15 KB swings @35/26
10 box jumps @20/16’’ **stepping down
2 Rope climbs @15ft
#
BE Complete
Bent over straight arm DB pull backs: 4 sets x10 reps increasing in weight
**4th set will be supersetted with prior weights ladder style
Ex: 4th set @30 x10 reps + 10 reps @25 + 10 reps @20 + 10 reps @15
GHD sit-ups: 3 sets 20 reps **Must be touch and go
5 mins of Banded marches