Prep
4 mins of dynamic movement @walking pace
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Activation
3 mins of Dynamic movement @running pace
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Mobility
:45 sec Banded Front rack
12 PVC dislocates
:45 sec Banded OH/shoulder distraction
12 HS shrugs
:30 sec hold Thread the needle stretch
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Warm-up
200m run
10 box jumps **stepping down
10 ring rows
10 BB push presses
x2
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3 Rounds
3 Split Jerks
:15 sec bike@hard effort
@add weight each round
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Weightlifting
Split Jerk: 5 sets x3 reps @70% **Every:90 sec
**Speed and foot work
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Strength
Bent over BB rows: 6-7 sets x5 reps
**Grip just outside shoulder width
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Conditioning
AMRAP 15
400m run
100m FC @70/53
100ft Sled push @240/160 on sled
–
55+:
FC @53/35
Sled @200/120
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BE Complete
10 OH head plate sit-ups + 20 seated Russian twist x3
**feet can be anchored down for sit-ups
**Rest as needed
Ring rows: 3 sets x8-10 reps **Feet Elevated
Ring support holds: 4 sets x:10-:15 sec **rest no longer than :90 sec
Crossover Symmetry Protocol