Prep
1-2 mins rolling out quads
1-2 in rolling out triceps
1-2 mins rolling out scaps
#
Activation
10 banded DLs
10 single straight arm lat pulldowns
:10 sec hollow hold
x2
#
Warm-up
3 min bike
–
3 inch worms
10 glute bridges
x2
–
2 Rounds
5 strict ring pull-ups
10 close grip push-ups
15 air squats
–
2 Rounds
10 PVC dislocates
5 kips + 5 knee tucks
10 Jumping jacks **straight arms
5 PVC OHS
#
Mobility
:45 sec Banded front rack stertch
:60 sec couch stertch
:30 sec pigeon stretch
:20 sec Single arm lat/FR stretch on wall
**Athlete specific
#
Strength
Front squat: build to 3 RM w/ 3 sec pause @bottom
+
Drop set @90%: 1 set x3 reps w/no pause
+
Drop set @85%: 1 set x2 reps w/pauses
#
Conditioning
AMRAP 10
1 Legless Rope Climb
10 OHS @95/63
10 T2B
20 DUs
**Rest 1 min between rounds
–
55+:
@75/53
Can use legs on RC’s
#
BE Complete
Single arm DB rows: 3 sets x12-15 reps
Single leg DLs: 3 sets x12-16 reps **each side **no weight
20 supermans x 3sets