Work on your Mobility
5-10 mins to do dynamics and mobility.
-Barbell warm up
Handstand Push-ups (10' )
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Metcon (3 Rounds for time)
2 Legless or 4 Rope Climbs
12 Alternating DB Snatches (<75#,<50#)
36 DU (Unbroken)
Rest 5 minutes between each round. Each round should be all out effort.
Strict T2B (4-6 Reps)
Bent over Row (6-8 Reps)
Chinese Plank (up,down) (45-60 Secs)
GHR (8-10 Reps)
Strict Toes-To-Bar (4-6 Reps)
Have a slow tempo on the way up and down. Tempo: 3 secs up and 3 secs down
Bent Over Row (6-8 Reps)
Keep good position. Moderate weight.
chinese plank ((Up, Down) 45-60 secs)
Glute-Ham Raises (3 Sets)
Make sure you are engaging your posterior chain properly.