*7 Banded Pull aparts
*7 Diagonal Pull Aparts (L/R)
*7 Elbow Tuck in front W
*7 Behind the Neck Press
* 7 Pass Throughs
* 7 Shoulder Presses (L/R)
Banded Hip Activation
*10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2 Rounds
200m Jog
8 Alternating V Ups,
4 V Ups
5-8 Deadlifts (build weight each set)
then 1 set
100m Run
5/5 Alt V Ups
3 Deadlifts (at workout weight)
Sub 20:00 Optimal
400m Run
60 Alt V Up (30 GHD Sit ups)
15 Deadlifts (250/175)
10 Half Kneeling Single Arm Dumbbell Press (Each Side)
10 Birddogs (Each Side)
1:00 seated QL Stretch (one leg extended – one bent – hands to foot of extended leg and hold – each side)
5 sets: 10 reps; build to a moderate weight and stay the same across all sets
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.
Barbell Incline Bench Press
4 sets: 10 reps; build across sets
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set. Incline of bench should be around a 45-60 degree incline.
Double DB Bench Press
5 sets: 10 reps; stay the same or increase across
*Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Standing Tricep Extension w/ band
4 sets: 10-15 reps
*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body
Single Arm DB Skull Crusher
4 sets: 12-15 reps; moderate loading
*Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
Part 1:
15min at easy pace (or SR below 27).
-Rest 3min-
Part 2:
8x 20sec at max effort sprint (SR above 36) with full recovery b/t reps
200m at easy pace
300m at fast (or 1-mile) pace
100m walk in sub-60sec
-No rest b/t reps or sets-