Prep
2-3 mins rolling out quads
1-2 mins rolling out chest
2-3 mins rolling out scaps
#
Activation/Warm-up
4 min bike **
1 min @60%
1 min @:30 H/:30 E
1 min @80%
1 min :10 E/:05 Sprint
–
20 Jumping jacks **straight arms
20 Mountain Climbers
–
2 Rounds
3 Strict Pull-ups
6 lunges
9 PVC strict presses
–
2 Rounds
5 Pull-ups
5 push-ups into a wall walk
10 air squats
5 Russian KB swings
5 box jumps *stepping down
#
Mobility
:20-:30 sec Frog stretch x2
:60-:75 sec Couch stretch
:25 sec Doorway stretch
:25 sec Prone pec stretch
#
Strength
Back squat: build to a heavy 5 rep for the day
**Not look for a 5 RM here
**More volume in sets climbing up, than volume in weight
#
Conditioning
AMRAP 15
5/3 MUs **
10 HSPUs @defficit **3 inches/1 inch
15 box jumps over @24/20
–
50-54:
5/3 MUs **Ring or Bar
10 HSPUs
15 Box jumps over @24/20
–
55+:
AMRAP 15
3 Burpees
5 C2B
7 Push presses @95/63
12 Box jumps over @24/20
#
BE Complete
Lying weighted external rotations
Ring rows: 3 sets x8-12 reps **weighted or BW with pause @top
DB lateral raises :3 sets x12-15 reps