Complete:
Non WZA focus
WZA folks make to sure to contact in to line up week.
AM/Mono:
5 min row warmup
10 min bike @80%
10 min bike @60%
10 min bike @90%
10 min bike cool down
Warmup:
5 min bike warmup
+
2 rds
10 Single leg step ups
15 pvc dislocates
5 inch worms
+
5 rds
1 wall walk
:10 HS hold
5 strict pull-ups
10 air squats
:30 hard Machine
+
2 rds
10 ghd back extensions
10 hollow rocks
1 min of dynamic work
+
5-7 min of barbell and mobility prep for weightlifting below
Weightlifting:
A. OHS : 6RM + 2 x 6 @90%
B1. Hang Power Clean x 5
B2. Seated Box jump x 2
B3. Triple Fwd bounding
x 4-5 working sets
Conditioning:
5 rds
20/15 Cal row
20 heavy wall balls
20 burpees over bar
80 DU
rest 3 minutes between rds
BECOMPLETE:
- Banded quad extensions x 15 reps x 3 sets
- Banded hamstring single leg curls x 10 each leg x 3 sets
- Banded side steps 30’ each direction x 4 each way
- Reverse hyper 3 x 30
- Db single arm row x 10 x 3 each side. Heavier side
- Side plank x :30 each side x 3 sets each side
- Russian twists 3 x 20 alt
- Db single arm upright row x 10 each side x 3 sets
- Crossover symmetry protocol