Prep
1-2 mins mashing triceps
1-2 mins rolling out lats
1-2 mins rolling out glutes
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Activation
10 Quadrupeds
15 banded uprights
10 single leg DLs **each
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Warm-up
3 min bike:
1 min @60%
1 min :30 H/:30 E
1 min :15 H/:15 E
–
3 Rounds
200m run
30ft of 2 lunges + 1 air squat
10 ring rows
10 BB HPC
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Mobility
:45 sec Banded front rack stretch
:60 sec couch stretch
:60 sec Thomas stretch
:30 sec Thoracic/Lat w/PVC x2
**FOllowed by athlete specific
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Weightlifting
Clean: build to a heavy single for the day
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Conditioning
AMRAP 20
400m run
20 Cal bike
10 box Step overs @24/20’’ @50/35#
–
55+:
@20’’ for all @35/20#
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BE Complete
4 Rounds **NFT
15 cal ski erg
20 seated weighted Russian twist
:25 sec reverse sorensen hold