COMPLETE
AM/Mono
Long light ruck / weighted walk
Warmup:
5 min bike
+
3 rds
:30 hard bike
30’ inch worm
60’ bear crawl
30’ walking lunge
+
3 rds
15 pvc dislocates
10 PVC overhead squats (use rig or way to force positional gains)
50 single unders
+
5-7 min empty bar working positions
Weightlifting
A. Snatch ; 2RM + 2×2@85-90%
B. Weighted pulllup 3-3-3-3-3
Conditioning
Map Training @80-85%
AMRAP 10
2 db devils press 70/50’s
4 strict HSPU
8 hang power cleans 95/63
Rest 4
10 rds
10/7 cal bike
20 double unders (heavy is option)
30’ Hs walk
+
Bent over barbell rows
4 x 10
Db single arm double row
3 x 15
Db rear flys
3 x 15
Becomplete:
- 10 min bike legs only :20 hard / :40 easy
- 5-7 min double lax ball upper thoracic
- 5-7 min in splits position
- 10 min lights on, laying on back, eyes closed, palms up arms by side – nasal breathing