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Equipment needed:
–Bike, Rower.
–Barbell.
— 2 plates for landmine set up.
Warm Up 1x:
–3-min Bike, Row @ at an easy pace
3xs :20-sec in each position of:
–3-Way Hip Stretch
SPECIFIC WARM UP 15-25minutes
Barbell Warm Up & Movement Prep Part #1:
–5 Deadlift
–5 Back Squat
–5 Push Press
–5 Barbell Row
–5 Good Morning
Box Jump Over Specific Warm Up 1x:
–5 Box Jump (step down)
–3 Box Jump Over
Barbell Warm Up & Movement Prep Part :
–4 Alternating Front Rack Lunges
–4 Alternating Back Rack Lunges
–4ea Kneeling Landmine Press
–4ea Landmine Row
For Quality:
50 Deadlift (45/35)
50 Back Squat
50 Push Press
50 Barbell Row
50 Good Morning
50 Alternating Lunge
50 Kneeling Landmine Press/side
50 Landmine Row/side
-Use an empty barbell for all movements and focus on quality over speed. At the start of every minute complete 3 Box Jump Over (24/20)
For Quality Scaled Version:
40 Deadlift (45/35)
40 Back Squat
40 Push Press
40 Barbell Row
40 Good Morning
40 Alternating Lunge
40 Kneeling Landmine Press/side
40 Landmine Row/side
-Use an empty barbell for all movements and focus on quality over speed. At the start of every minute complete 3 Box Jump Over or Box Step Over (24/20)
For Quality Minimal Gear Version:
50 Dumbbell Deadlift (35/25#)
50 Dumbbell Squats
50 Dumbbell Push Press
50 Dumbbell Bent Over Row
50 Dumbbell Goblet Good Morning
50 Dumbbell Alternating Lunge
50 Dumbbell Single Arm Press/side
50 Dumbbell Single Arm Row/side
-Use an empty barbell for all movements and focus on quality over speed. At the start of every minute complete 3 Box Jump Over (24/20)
For Quality Bodyweight Version:
50 Glute Bridge
50 Air Squat
50 Push Ups
50 Plank Shoulder Taps
50 Superman
50 Alternating Lunges
50 Alternating Wall Plank
50 Hollow Rocks
-At the start of every minute complete 3 Burpees
Stretch & Shoulder Recovery 2xs:
–8 Prone Snow Angel (unweighted)
–8 Cat Cow
–8 Wall Slides
Then…1x:
–3min Straddle Stretch
–1min Straddle Stretch (right)
–1min Straddle Stretch (left)
