Prep
1-2 mins rolling out quads
1-2 mins rolling out scaps
1-2 mins rolling out forearms
1-2 mis rolling out triceps
#
Activation/Warm-up
4 min bike interval:
1 min @60%
1 min: :30 sec legs only/:30 sec arms only
1 min @80%
1 min: :12 sec sprint/:18 sec coast
–
10 air squats
7-10 push-ups w/downward dog
:15 sec Double KB front rack squat hold **light
–
2 Rounds
8 DB DLs
6 DB hang squat cleans
4 DB push presses
2 Slam balls
#
Mobility
:45 sec Banded front rack stretch
: 30sec Elevated pigeon stretch
:20 sec Prone pec stretch
: 30 sec Thoracic/Lat w/PVC supinated grip
#
Strength
Front squat: Build to a 3RM w/3 sec pause @bottom
+
Drop set @85%: 1 set x3 reps w/pause
#
Conditioning
15-12-9-6-3
Strict HSPUs
HPC @155/103
Cal AB
–
50-54: @135/93
–
55+:
Hand Release Push-ups
BB @115/83
#
BE Complete
Single leg lateral jumps: 3 sets x16-20 reps **total
Single leg DLs: x8-10 reps **each side
+
16-20 alt banded side steps
x3 sets