Prep
1-2 mins rolling out triceps
1-2 mins rolling out traps
1-2 mins rolling out hip flexors
1-2 mins rolling out glutes
#
Activation
15 Banded scap squeezes
10 alt box step overs
10 alt lateral box step overs
10 Banded hip flexor pulls **each
#
Warm-up
500m row
2 Rounds
15 super mans
10 lying knee tucks
–
500m row
2 Rounds
5 strict pull-ups
10 push-ups
15 air squats
#
Mobility
:60 sec banded front rack stretch
:60 sec couch stretch
:30 sec frog stretch
:30 pigeon stretch
**Followed by Athlete specific
#
Strength
Front Squat: build to a heavy single w/6 sec pause @bottom
+
Drop set @90%: 1 set x3 reps no pause
#
Conditioning
EMOM x24
Min 1: 12/9 Cal bike
Min 2: 12 GHD sit-ups + 3 Bar MUs
Min 3: 12 Heavy WBs @30/20
Min 4: Rest
–
55+:
9 GHD sit-ups + 3 Bar MUs (6 C2B)
WBs @20/14 (60+ @9ft target)
#
BE Complete
Single Leg DLs: 3 sets x10-12 reps **each leg
**BW
Sorensen Holds: 3 sets x:60-:75 sec
Lateral box step overs: 3 x16-20 reps @20’’