A. q(4:00) x 4
DL Cluster Sets
2-2-2 @ 70-80% of 1RM
*The cluster sets will be executed as follows: complete 2 reps, rest 10 seconds, complete 2 reps, rest 10 seconds, complete 2 reps
B. 3RFT [10]
15/10 cals Echo Bike or C2 (double cals for Schwinn)
20 T2B or ABMSU
50’ Sandbag bear hug carry 150/100lbs
*This should be a fast paced workout, push the pace on the bike
C. Spend 10:00 working on HS holds or HS walking
A. FQ
Echo or C2 Bike [5]
Couch Stretch Left [1] / Right [1]
Echo or C2 Bike [4]
Banded Buly Stretch Left [1] / Right [1]
Echo or C2 Bike [3]
Thoracic Spine Foam Rolling [2]
Echo or C2 Bike [2]
Banded Lat Distraction Left [1] / Right [1]
Echo or C2 Bike [1]
Single Leg Seated Forward Fold Stretch Left [1] / Right [1]
Echo or C2 Bike [5]
*recovery pace
B. 3 RFQ
Pullup Bar Dead Hang 25-45 seconds
10 Prone Swimmers
12 90/90 Hip Rotations
14 Banded Face Pulls
8L/8R single Leg Box Step Downs
8L/8R single Leg Glute Bridges
P
A. q(4:00) x 4
BP
5 @ 70%
3 @ 80%
1 @ 90%
*spotter required
F
A. q(4:00) x 4
5 dips + 50’ sled push + recovery bike
B. 3 RFT in teams of 2
20 Burpees (synchro)
60 T2B or ABMSU (1 PWAT)
100’ double DB FR WL
*1 set of DBs on Walking Lunge. Partner 1 is lunging with both DBs and partner 2 is lunging with no weights. Switch at any time
Extra: 3 RFQ
Prone Y-T-W with 2.5lbs [1]
REST [1]
5 single DB rows R/L
REST [1]
