Activation
500m row
10 DBLE plate chest press
10 Bent reverse plate flies
x2
#
Warm-up
3 min bike
:30 hard/:30 sec easy
–
3 Rounds
3 inch worms
15 BW good-mornings
20 mountain climbers
–
2 Rounds
10 DB bench presses
10 kips
10 DB chest flies
10 knee tucks
#
Mobility
**Athlete specific
Do Not over stretch the chest. Workout inks from prior day
#
Strength
Bench press: build to a heavy 3 rep w/tempo @3.2.x.1
+
Drop set @90%: 1 set x3 reps **no tempo
#
Strength Pt. 2
Weighted Goodmornings: 3 sets x8 sets **ascending in weight
#
Conditioning
10 Rounds
7 C2B
7 DB Man-makers @35/20
7 Cal bike
–
55+:
Pull-ups
modify weight as needed
#
BE Complete
3 Rounds NFT
200m KB front rack carry
20 DB suitcase forward lunges
20 Back extensions
minimum of 7 mins of stretching