Friday, 101218

 

Prep/Activation
500m row
20 Mountain climbers
15 Jumping jacks
10 burpees stepping down & up
5 inch worms
500m row
20 supermans
15 hollow rocks
10 lunges w/elbow to the
10 air squats w/3 sec count down
#
Warm-up
3 Rounds
:15 sec bike sprint
5 burpee + jumping air squat
3-5 strict chin-ups
2 BB DLs
2 BB PC
2 BB Front squats
2 BB Presses
**:30 sec between
#
Mobility
:45 sec Banded Front rack
:60 sec Couch Stretch
:30 sec Doorway Stretch
**Athlete Specific
#
Weightlifting
2 DLs + 1 PC + 2 Front Squats + 1 S2OH: build to a heavy for the day
#
Gymnastics
Weighted semi supinated grip Pull-ups: 5 sets x5 reps **build in weight
#
Conditioning
For Time
50 Burpees over DBs
30 DB Front squats @50/35
10 Rope Climbs
55+:
DBs @35/50
7 Rope Climbs
#
BE Complete
4 Rounds
RDLs: x8-10 reps @40-45%
+
30ft backward banded walk
+
:60 sec sorensen hold
x4

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