Prep
1-2 mins rolling out quads
1-2 mins rolling out triceps
#
Activation
12 glute bridges
12 seated leg extensions
10 Straight legged donkey kicks **each
10 kang squats
#
Warm-up
3 min bike:
1 min @70%
1 min @80%
1 min coast legs only
–
2 Rounds
10 alt box step ups
8 air squats
6 v-ups
–
2 Rounds
5 Box jumps
5 BB front squats
#
Mobility
:45 sec Banded Front rack
:30-:45 sec Pigeon stretch
:60-:90 sec Thomas stretch
:20-:30 sec Doorway stretch
#
Strength
Front squat : build to a heavy 1 rep w/8 sec pause @bottom
+
Drop set @90%: 1 set x3 reps
#
Conditioning
For Time
50-40-30-20-10 **Women: 42-34-25-16-8
Cal Bike
20 GHD sit-ups
–
50-54:
5 Rounds
25/21 Cal bike
15 GHD sit-ups
–
55+:
5 Rounds
25/21 Cal bike
12 GHD sit-ups
#
BE Complete
Tabata Farmer Carries :20 sec on/:10 sec off x8
**Get creative and make obstacles. Objects to up, down and around.
Tabata cobra stretch :20 on/:10 off x4
20 banded goodmornigs + :30 sec wall sit x3