Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out glutes
3-4 mins of Dynamic movement @walking pace
#
Activation/Warm-up
3 mins of Dynamic movement @running pace
Into,
400m run
–
3 Rounds
9 cal row
7 Jumping air squats
5 Burpees
#
BB Work
2 Rounds
5 DLs
5 Push presses
3 Thrusters
2 Broad jumps
#
Mobility
:30-:45 sec pigeon stretch
:30 sec Lying glute crossover
:30 sec Doorway Stretch
:30 sec Single arm lat/FR stretch on wall
**Athlete Specific
#
Strength
Banded Clean Grip DL: 3 reps; Every :90 sec
x5 sets
**@75-80% of 1RM Clean
#
Bounding
3 Forward bounds: building in height
**12 mins
#
Conditioning
EMOM x18
Min 1 12/9 Cal Row
Min 2: 6 UB Thrusters @115-135/83-93
Min 3: 12 Burpees over BB
–
55+:
BB@95-115/63-83
#
BE Complete
Step ups: 3 sets x20 reps **Total
**Rest 1 min between sets
Lateral step up & over: 3 sets x20 reps
**Only 2 steps on box allowed
**Rest 1 min between sets
100 Banded Scap squeezes