General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
General Warm-Up
1:30 Cardio Choice
2 Sets:
8 Inchworm Push-Ups
:15 Dead-Hang + :15 Active Hang
8 Scapular Pull-Ups
10 Hollow Rocks
Specific Prep
2-3 Sets w/empty barbell, then light loads
5 Bench Press @ 21x1 (Feet planted, shoulder blades pinned, bar to the same spot every rep)
8-10 Band Bench Apart
Barbell squats, weight single leg lunges with empty barbell.
-% of bodyweight
Bench Press-Back Squats
5 Reps @ 40-50%
4 Reps @ 55-60%
3 Reps @ 65-70%
2 Reps @ 70-75%
Reps for Time:
30-20-10
Back Squats (bodyweight)
Bench Presses (bodyweight)
Strict Pull-ups
For Quality:
3 Sets:
:30/:30 Doorway Pec Stretch (elbow at shoulder height, turn away from the hand, long exhale)
:30/:30 Half Kneeling Ankle Rock (knee tracks over the toe, heel stays down)
:30 Passive Bar Hang or Lat Stretch on Rig (nasal breathing, let the shoulders and midline decompress)
25ft/7.5m Duck Walk
For Time:
3 rds of…
400 M Run
12 Med Ball Cleans @20/14
12 Box jumps@24/20
12 Wall Ball Shots
400 M Row
rest 1:30 after each rd.
