Prep
2-3 mins rolling out upper thoracic
1-2 mins rolling out qauds
1-2 mins rolling out glutes
:30 sec cobra stretch x2
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Activation
20 alt supermans
10 hollow hold **active & release
x2
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Warm-up
1k/800m row **increase pace ev. 250/200m
–
2 Rounds
15 banded goodmornings
5 inch worms
–
2 Rounds
5 strict pull-ups
10 push-ups **last 5 reps add in downward dog
15 air squats
–
2 Rounds
1 wall walk + :5 sec hold
20 DUs
3 kips
4 T2B
10 PVC Dislocates
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Mobility
Banded front rack stretch
Couch stretch
Doorway stretch
:20 sec ** each Lying child pose stretch **arms in front, off to left, & off to right
**athlete specific
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Weightlifting
Hang Clean & Jerk: build to a heavy single for the day
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Gymnastics
EMOM x8
O: 6-8 T2B + 3-4 Bar MUs
E: 30-40ft HS walk
–
Opt. 2
5-7 mins of HS walking/Hold work
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Conditioning
3 Rounds
90 DUs
6 Hang squat Snatches @155/103
30/25 cal AB
–
55+: 135-155/83-93
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BE Complete
400m Farmer carry
200m sled drag **light weight **walking pace
10 Rounds **NFT
10 Banded scap squeezes
10 hang scap squuezes
10 HS shrugs