Prep/Activation
:30 sec rolling out chest **each
10 PVC strict presses
:30 sec rolling out lats **each side
10 PVC strict presses
:30 sec rolling outcast
5 Strict presses behind the neck
:30 sec rolling out chest
5 behind the neck strict presses
#
Warm-up
2 min bike @60%
–
10 Ring rows
20 mountain climbers
10 lunges
x2
–
5 strict pull-ups
5 box jumps **stepping down
5 med ball squat clean thrusters
x2
#
Mobility
:45 sec Banded OH/shoulder distraction
:30 sec Doorway stretch
:30 sec Frog stretch
**Athlete specific
#
Strength
Strict Press: 3 sets x5 reps **Heavy
#
Gymnastics
Weighted semi supinated pull-ups: 7 sets x3 reps
**building or across
#
Conditioning
MAP Training
AMRAP 8 @80%
8 WBs @20/14
5 Strict Pull-ups
10 KB swings @53/35
–
Rest 3 mins
–
AMRAP 6 @90%
100m run
5 Strict HSPUs
8 DB Front rack lunges @50/35
–
55+:
KB @35-44/26
5 Hand Release Push-ups
DBs @35/20
60+: WB target @9ft **adjust weight as needed
#
BE Complete
Single arm DB bent over rows: 3 sets x6-8 reps **heavy
+
Banded face pulls: 3 sets x18-20 reps
Side lying weight external rotations: 3 sets x12 reps
Single arm DB up right pulls: 3 sets x10-12 reps