Prep
1-2 mins rolling out scaps
1-2 mins rolling out chest
1-2 mins mashing traps
1-2 min rolling out hip flexors
#
Activation
12 Banded face pulls
12 Vertical serratus punches w/foam roller
6 v-ups + 6 hollow rocks
x2
#
2 Rounds
:40 sec bike @moderate pace
20 Jumping jacks **straight arms
100m run
–
2 Rounds
10 hanging scap squeezes
5 kang squats
–
BB Work
2 Rounds
5 Push presses
3 push jerks
1 thruster
#
Mobility
:45 sec Banded OH/shoulder distraction
:45 sec Banded hip Flex/ext.
:20 sec Single arm lat/FR stretch on wall
:20 sec Praying stretch x2
#
Weightlifting
Push Jerk: build to 3 RM
+
Drop set @90%: x3 reps
+
Drop set @85%: x3 reps
#
Conditioning
EMOM x24
Min 1: 100m sand bag run **heavy
Min 2: 8-12 T2B
Min 3: 20 DUs + 12 WBs **heavy
–
**ALL Ages: adjust as needed
#
BE Complete
Sorensen hold + double DB alt rows: 3 sets x12-16 **total reps
6-8 Ring push-ups + :10-:15 sec hold
**for those who can place feet on stability ball
Crossover symmetry protocol