Get outside!
Prep/Actiavtion
3 min bike @60%
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3-4 mins of dynamic movement @walking pace
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3 min bike:
:30 sec @80%
:30 sec coasting
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3 mins of Dynamic movement @running pace
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Warm-up
2 Rounds
5 kang squats
7 hanging scap squuezes
9 Jumping jacks **straight arms
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2 Rounds
5 jumping air squats
3 strict pull-ups
10 mountain climbers
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2 min bike
:12 sec sprint/:48 sec coast
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1 Round
5 WBs
3-5 Pull-ups
15 DUs
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1 min bike
:10 sec sprint/:20 sec coast
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Mobility/Recovery
7-10 mins athlete specific mobility
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Conditioning
15 Rounds
2 Strict MUs
5 Box jumps over @24/20”
8 WBs @20/14
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**Strict MU (mod): 3 burpee strict pull-ups
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55+:
3 Burpee Strict Pull-ups
WBs adjust as needed **60+: @9ft target
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Strength
Bottom up Front Squat: build to a heavy double for the day
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Strength Pt. 2
DB Split Squats: 3 sets x10-12 reps **each side
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BE Complete
Weighted DB straight legged DLs @deficit: 3 sets x8-10 reps **each
30ft Banded backward walk x4 sets
**rest as needed between
Banded Tricep extensions: 10-12 reps
+
Ring support hold: :10-:12 sec hold
x3 sets **Rest as needed between sets