04-13-2024
Activation:
Banded 7's
Hip Band - 10 Reps of Each
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
5 Inchworms
10 Plank or Handstand Scap Retractions
10 Squat Thoracic Rotations
5 Empty Barbell Front Squats
5 Empty Barbell Strict Press
5 Empty Barbell Cleans
5 Empty Barbell Clusters
400m Run (together)
20 Rounds (you go I go)
8/6 Calorie Row
8 Handstand Push Ups
400m Run (together)
16 Rounds (you go I go)
6/5 Calorie Echo Bike6 Thrusters (95/65)
400m Run (together)
12 Rounds (you go I go)
24 Double Unders4 Clusters (185/125)
400m Run (together)
400m Run (together)
20 Rounds (you go I go)
8/6 Calorie Row
6 Handstand Push Ups
400m Run (together)
12 Rounds (you go I go)
6/5 Calorie Echo Bike
6 Thrusters (75/55)
400m Run (together)
8 Rounds (you go I go)
24 Double Unders
4 Clusters (155/105)
400m Run (together)
OR
200m Run (together)
20 Rounds (you go I go)
6/5 Calorie Row
3 Handstand Push Ups OR 6 Dumbbell Push Press
200m Run (together)
12 Rounds (you go I go)
5/4 Calorie Echo Bike
5 Thrusters (75/55)
200m Run (together)
8 Rounds (you go I go)
15 Double Unders OR 30 Single Unders
4 Clusters (115/80)
200m Run (together)
4 rounds:
10 Deficit Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Standing Tricep DB French Press @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 Alt. Leg V-up + V-up (R+L+Both=1)
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 3 minutes b/t rounds
12 Tempo Romanian Deadlift @60-65%
12 Tempo Romanian Deadlift @60-65%
12 Tempo Romanian Deadlift @60-65%
12 Tempo Romanian Deadlift @60-65%
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.