Prep
2-3 mins rolling out upper thoracic
1-2 mins mashing traps
1-2 mins mashing out lat/arm pit
#
Activation
12 DB banish press
12 DB flies
12 Straight arm dale db pullovers
15 DB reverse flies
Rest :30 sec, Repeat
#
Warm-up
3 Rounds
:30 sec bike w/sprint at last 5 sec
8 alt DB snatches
16 Jumping jacks
8 push-ups w/downward dog
#
Mobility
:40 sec Banded OH/shoulder distraction
+
:20 sec Single arm lat/FR stretch on wall
:20 sec Doorway stretch
x2
#
Weightlifting
Push Jerk: build to a 5RM
+
Drop set @90%: x5
+
Drop set @85%: x5
#
Conditioning
AMRAP 9
35 DUs
9 Russian KB swings @70/53
9/7 Cal bike
6 Strict ring dips
–
55+:
KB @53/35
Ring dips= 9 DB bench press @50/35
#
BE Complete
Goodmornings: 3-4 sets x8-12 reps
Single leg glutes bridges: 3 sets x12-15 reps **each side
20 alt. supermans ;Rest :45 sec between