Activation
10 Double plate chest press
10 DB curls
10 Banded DLs
x2
#
Warm-up
3 Rounds
7/5 Cal bike Sprint
6 Russian KB swings
5 Burpees
4 Strict Pull-ups
**:30 sec between rounds
#
Mobility
:20 cobra stretch x2
:45 sec couch stretch
:20 sec Prone pec stretch x2
**Athlete specific
#
Strength
Bench Press Cliuster: 1.1.1.1.1 Build to a heavy for the day
**:10 sec rest between reps
#
Gymnastics
AFAP
5 Rounds
10 GHD Sit-ups
2 Rope Climbs Rope Climb
**Can do before or after Conditioning Piece
**Make to recovery between the two
#
Conditioning
EMOM x24
Min 1: 12/9 Cal Bike
Min 2: 8 Russian KB swings @70/53 + 8 Box jumps over @24/20”
Min 3: 100ft Sled Push **Power running weight **No walking
Min 4: 5/3-4 MUs
–
55+:
KB @44-53/35
MUs optional, can sub in 6-8 Kipping C2B Pull-ups **No Butterfly
#
BE Complete
Seated single arm DB presses: 3 sets x8 reps **each
100m sandbag bear hug + 15 Banded goodmorninngs x4 sets
7-10 mins of recovery work