Prep
1-2 mins rolling out quads
1-2 mins rolling out hip flexors
#
Activation
12 banded scap squeezes
12 Lying hip flexor pulls
12 banded goodmornings
12 alt banded side steps
#
Warm-up
3-4 mins of Dynamic movement @walking pace
–
2-3 mins of Dynamic movement @Running pace
–
3 Rounds
10/8 cal bike
2 burpee broad + high jump
100m run
8 KB sings w/ pause @top
#
Mobility
:45 sec Banded Front rack stretch
:30 sec Banded hip Flex/ext.
:30- 40 sec Frog stretch
:30 sec Thoracic/Lat w/PVC in supinated grip x2
#
Strength
Front squat: build to a heavy single w/7 sec pause
+
Drop set @90%: 1 set x3 reps
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Conditioning
3 Rounds
200m sandbag run **#80/60 is goal
12 HPC @135/93
9 box jumps over 24/20
6 DB snatches @70/55
**Rest 4-5 min between Rnds
–
50-54:
DB @50/35
–
55+:
No sandbag
BB @115/83
DB @35/20 **For those up for it, use same as 50-54
#
BE Complete
:20-:30 sec KB front Wall sit hold x4-5 sets
**Rest 1 min between
Single arm plate push Accumulate 90-120ft **each side
**alt. every 30ft
Crossover Symmetry Protocol