Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out glutes
1-2 mins rolling out triceps
#
Activation
10 single leg DLs
10 Glute bridges
15 banded face pulls
20 walking calve raises
#
Warm-up
2k row @2:05/2:20-2:25 pace
–
3 Rounds
5 burpees stepping down & up
5 strict ring pull-ups
5 close grip push-ups
5 v-ups
–
2 Rounds
5 Box jumps
7 T2B
9 Russian KB swings
#
Mobility
:45 sec Banded front rack stretch
:30 sec Seated crossover glute stretch w/rotation
**https://www.youtube.com/watch?v=qOK8_ZLnpIo
:30 sec pigeon stretch
:20-:25 sec Prone pec stretch
**https://www.youtube.com/watch?v=tatrv67rou8
#
Weightlifting
Hang Power Cleans: build to a 5RM for the day
**Building off prior week
#
Speed Work
Every 2 mins
3 Banded Clean Pulls @70% of 1RM Clean
+
2 Standing Box jumps @high height
x5
#
Conditioning
3 Rounds
12 GHD sit-ups
10/8 cal bike
8 Double DB CnJ’s @50/30
6 Box jumps over @30/24”
4 Burpee MU’s
**Rest 5 mins between rounds
–
55+:
9 GHD-S
DBs @35/20
Box @24/20
4 Burpee C2B
#
BE Complete
Double DB single leg DLs: 3 sets x12 reps **each
Banded single straight arm lat pulldowns: 3 sets x15 reps **each
Waiter carries: 3 sets x50ft **each
Crossover Symmetry Protocol