Prep
4 min bike
4 mins of Dynamic movement @walking pace
#
Activation/Warm-up
250m row
10 alt box step ups
5 strict pul-ups
10 banded goodmorings
5 inch worms
10 air squats
x3
#
Mobility
:45 sec Banded hip Flex/ext.
:30 sec Lunge w/elbow to floor
:30 sec Seated crossover glute stretch w/rotation
:25 sec Lying child pose stretch x2
**Followed athlete specific
#
Strength
Back squat @80-85% of heavy 5 rep from prior weeks:
Perform 5 reps every 2 mins x5 sets
#
Conditioning
For Time
1k row/825m
70 alt DB snatches @50/35
50 Burpees over DB
30 HPC @115/83
10/7 MUs
–
50-54:
@105/78
–
55+:
DB @35/20
BB @95/63
15 C2B
#
BE Complete
5 Rounds **NFT
40ft yoke walk
:60 sec wall sit
8 DB suitcase step overs @moderate to heavy weight