Prep
1-2 mins rolling out triceps
1-2 mins rolling out quads
1-2 mins rolling out glutes
1-2 mins rolling out scap
#
Activation
12 Lying single leg banded hip flexor pulls
12 Glute Bridges
12 hollow rocks
12 supermans
#
Warm-up
2 Rounds
10/8 Cal bike
20/16 Cal row
300m Run
–
3 Rounds
10 WBs
7-10 Knee tucks
10 alt. box step ups
5 single arm KB power cleans **each side
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Mobility
:45 sec Banded Front rack stretch **w/contractions
:45 sec Banded hip Flex/ext.
:30 sec Seated crossover glute stretch w/rotation
:25 sec Single arm lat/FR stretch on wall
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Strength
Front squat: build to a 3 RM w/2 sec pause @bottom
+
Drop set @90%: 1 set x3 reps w/no pause
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Conditioning
14 Min clock
775m/650m row
AMRAP
12 T2B
30ft DB bear crawl @50/35
12/9 cal bike
30ft DB front rack lunge
–
55+:
DBs @35/20
#
BE Complete
Lateral Box step up & over: 4 sets x20 reps @24/20’’ box
Weighted Goodmorings: 3 sets x15 reps
**appropriate weight, quality movement
**Rest 2 mins between