Prep
1-2 mins mashing out traps
1-2 mins rolling out chest
1-2 min rolling out glutes
#
Activation
12 Fwd shoulder circles
12 arm crossovers
12 Bkwd shoulder rotation
12 arm swings hip to OH
#
Warm-up
2 Rounds
250m row
20 Jumping jacks
15 BW good-mornings
10 single leg DLs **each leg
5 inch worms
–
8 DB snatches
6 Burpees
10 HS shrugs
6 DB snatches
4 burpees
10 HS shrugs
#
Mobility
:30 sec doorway stretch
:30 Single arm lat/FR stretch on wall
:20-:25 sec Single arm Wall shoulder
**Followed by athlete specific
#
Strength
Strict Press: build to a heavy 5 rep, heavy 3 rep, heavy single
**No failed attempts on heavy 5 rep or heavy 3 rep
#
Gymnastics
:15 sec Belly to the wall HS hold + 15-25ft HS walk
x4 sets ;Rest1:30-2mins between
#
Conditioning
Every 3 mins
10 DB snatches @50/35
20 DUs
10 lateral burpees over rower
20/16 cal row
x4-5 rounds
–
55+:
Every 3 mins:
10 DB snatches @35/220
20 DUs
8 lateral burpees over rower
16/12 cal row
#
BE Complete
Every 2:30 perform:
12 bent over “Y’s”
+
12 bent over “T’s”
+
12 bent over “W’s”
2-3 skin the cats x3 sets
or
12-15 PVC dislocates x3 sets