Prep
2-3 mins rolling out glutes
1-2 mins on rolling out chest
#
Activation
12 Scap retrations
10 Quadrupeds **each
10 single leg glutes bridges
#
Warm-up
300m row
4 inch worms
8 kang squats
16 jumping jacks
–
200m row
4 strict pull-ups **Pause @bottom & top
8 air squats w/4 sec down
16 mountain climbers
–
100m row
8 air squats
2 wall walks + 5 sec hold every rep
#
Mobility
:20 sec cobra stretch
+
:20 sec lying child pose stretch
x2
:#0 sec pigeon stretch
**athlete specific
#
Strength
Back squat: @75%: Every 2 mins perform 3 reps
x7 sets
#
Gymnastics
Weighted pull-ups: Every :90 sec perform x3 reps
x6 sets **same weight across
–
EMOM x5
7-10 C2B
#
Conditioning
3 Rounds
30 GHD sit-ups
60ft HS wlak
45 WBs @20/14
90 DUs
–
50-54: 25 GHD sit-ups
–
55+:
20 GHD sit-ups
3 wall walks
35 WBs @20/14 **60+: @9ft traget
70 DUs
**Adjust weight as needed
#
BE Complete
Cossack squats: 2 sets x 10-14 reps **total
+
2 sets no weight x18-24 reps
Weight lying external rotations: 2 sets x10-12 reps
+
2 sets banded standing external rotation: x12-15 reps
Deadbugs: 3 sets x12-16 reps **total