Tuesday, 052119

All:

A. Following your basic prep

@70% warmup

3 rds

21 / 16 cal bike

21 wall balls (done as 8/7/6)

21 t2b (done as 8/7/6)

21 kB swings 53/35 (11/10)

400m run (light and running technique focused with nasal breathing)

B1. 10 Hard spring rows pulls

B2. 2 deadlifts @80-90% (not tng)

B3. 2x box jump (each direction) – start box on ur left or right. Hips facing forward. Jump from there essentially lateral turning in air to land square on box. 2x both directions

B4. Ring support Hold. :15-:20

* 4-5x through B’s as supersets

C. 4 rds

3 heavy hang power clean

:30 bike sprint

:30 easy bike

2 hang power cleans ^

Rest 3 min between

D. Becomplete

1. Med ball wall throw. 5 reps each side x 3-4 sets each side

2. Thoracic mobility : 5-7 min of opening

3. Weighted Sorensen hold x :90. Rest 3 min x two sets

4. Deadbugs x 15 reps x 3 setS

5. Single arm walks (other arm in db front rack position) x 50′ each arm x 4-5 Sets each arm

6. Crossover symmetry

7. Accumulate 3 min in 3 different split positions

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