WARMUP/MOBILITY
Band shoulder stretches; anterior, posterior, lats x 60s each
2 Rounds
20 Russian KB swings
5/5 Bulgarian split squats – KB goblet
200m run
2 Rounds
20 Russian KB swings
5/5 Bulgarian split squats – KB goblet
200m run
12 mins to practice skills, or perform 3 sets of each if proficient with movements
5-10 Pistols per leg – rolling, banded, to box etc.
2 UB Turkish get-ups per arm
5-10 Pistols per leg – rolling, banded, to box etc.
2 UB Turkish get-ups per arm
Worst Behavior
3 Rounds of 1 min per station for total reps
Axel bar power cleans 135/95lb (2x55lb / 2x35lb)
GHD situps (Int-Adv ONLY)
KB snatches 24/16kg (switch whenever)
Assault bike cals
Rest
Set clock to 60 secs on / 10 secs off to allow for transition and stagger start, everyone starts on cleans and goes in order
Worst Behavior – Scaled
3 Rounds of 1 min per station for total reps
Power cleans or hang power cleans 95/65lb
V-ups or tuck ups
KB snatches 16/8kg
Assault bike cals
Rest
*Set clock to 60 secs on / 10 secs off to allow for transition and stagger start, everyone starts on cleans and goes in order
Crossover Iron Scap
—–
3 sets
15-20 GHD hip extensions
—–
3 sets
15-20 GHD hip extensions
