Prep/Activation
15 Banded face pulls
10 alt box step ups
15 banded upright pulls
10 single leg lateral step ups
#
Warm-up
20/16 cal bike
14 burpees **stepping down & up
–
15 Jumping jacks
10 lunges
20 mountain climbers
10 air squats
–
2 Rounds
5 single arm DB squat cleans
100m run
5 single arm DB squat cleans
7-10 knee tucks
#
Mobility
:45-:60 sec Banded front rack stretch
:30-:40 sec Lunge w/elbow to floor
:60 sec Couch stretch
:25 sec Single arm lat/FR stretch on wall
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Strength
Front Squat: build to a heavy single w/5 sec pause @bottom
+
Drop set @90%: 1 set x3 reps **no pause
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Gymnastics
Ring dips: 5 sets x5 reps w/5 sec pause @bottom
**Can perform weighted if comfortable
#
Conditioning
AMRAP 10 @805
100m run
8 KB hang power cleans @53/35 **4/4 **Complete one side first
12 T2B
16 Goblet lunges
–
55+: @35/26
#
BE Complete
Seated single arm shoulder press: 3 sets x12 reps **each
Bent over Double KB rows **feet in a wide stance: 3 sets x8-10 reps
6-8 Hanging leg raises +:10-:15 sec L-sit hold
x4-5 sets