Prep/Activation
5 min bike @70%
–
2 Rounds
10 Double plate chest press
10 DB bent over straight arm pullbacks
5 v-ups
5 kang squats
#
Warm-up
:90 sec row
2 Rounds
5 strict pull-ups
10 push-ups
15 air squats
:45 sec row
5 kipping pull-ups
10 close grip push-ups
15 air squats
–
15 hard pulls on rower w/damper set to 10
8 kips/swings on rig
4 T2B
60ft walking lunge
#
Mobility
:20 sec Prone pec stretch x2
:30 sec Single arm lat/FR stretch on wall
:30-:45 sec Lying glute crossover
:30 sec Lunge w/elbow to floor x2
#
Strength
DB Bench Press: 5 sets x7-9 reps
#
Gymnastic Strength
Weighted Pull-ups: **Same weight across
2 sets close grip pull-ups x4 reps
2 sets just outside shoulders x4 reps
2 sets semi supinated grip x 4 reps
#
Conditioning
30 DUs
15/12 cal bike
12 T2B
9 DB hang squat cleans @50/35
6 DB box step overs @24/20
x4 **Rest 2:1 between rounds
–
55+:
DB’s @35/20
Box @20/16
#
BE Complete
20-24 alt TGUs
Side lying weighted external rotations: 3 sets x12 reps
Snatch grip inverted rows: 3 sets x8-12 reps **feet placed on box
Crossover Symmetry Protocol