“Dwell on the beauty of life. Watch the stars, and see yourself running with them.”
Soft Tissue/ Mobility Prep:
Roll Calf/ Quad/ Banded Active Lat
Warm-Up:
– 200m Run + Super Lunge + 200m Run
– Inchworm (hold the pike for 3 seconds)
Prehab:
1a.) Half Kneeling SA Press: 2 x 8E
1b.) Dislocates: 2 x 8
Gymnastic Skill: 20 Min Alternating EMOM
– 5 Strict Wtd. Pull Ups
– 10 V-Ups
– 5 Box Jumps for height – Step Down
– 2 Rope Climb (legless if possible)
MetCon: 5 Min AMRAP
– 1 min Max Reps DB/KB Thruster @ 50/35
– 1 Min Rest
– 1 Min Max Reps Deadlifts @ 225/ 155
– 1 Min Rest
– 1 Min Max Reps Hang Squat Clean @ 135/ 85
Accessory:
1. Turkish Get Ups: 2 x 3E
Recovery:
– Pec Minor on Box
– Standing Straddle
– Super stretch