Prep
1-2 mins rolling out triceps
1-2 mins rolling out lats
1-2 mins rolling out quads
#
Activation
15 banded upright pulls
15 banded face pulls
2 min bike: :30 sec arms only/:30 sec legs only
#
Warm-up
300m row
12 knee pulls to chest
5 push-ups w/downward dog
12 heel pulls to butt
5 strict pull-ups
10 air squats
x2
–
BB work
5 power cleans
5 good mornings
5 forward elbow rotations in back rack
5 front squats
5 Push presses
x2
#
Mobility
:45-:60 sec Banded front rack stretch
:25-:35 sec Doorways stretch
10 PVC dislocates
:30-:45 sec Frog stretch
:30-:45 sec Pigeon stretch
10 PVC dislocates
#
Strength
Front Squat build to a heavy single
+
Drop set @85%: 1 set x3 reps
+
Drop set @80%: 1 set x5 reps
#
Conditioning
For Time
21 DB thrusters @50/35
21 C2B pull-ups
15 DB thrusters
15 Ring dips**strict
9 DB thrusters
9/7 MUs
–
55+:
21 DB thrusters @35/20
21C2B Pull-ups
15 DB thrusters
15 Burpees over DB
9 DB thrusters
9 Burpee C2B
#
BE Complete
Suitcase Single leg squats: 3-4 sets x7-9 reps
30ft banded side steps + 30ft lateral plank walk **Arm locked out
**walk back and perform other side
X3 sets **each side
Crossover symmetry protocol