Dynamic Mobility, Activation and Warm-Up
Partner T-Spine Stretch on Pull-Up Bar
Overhead Barbell Underarm Stretch
x 30 seconds regular grip/30 seconds narrow grip
Butterfly Stretch x 30 seconds
Two sets of:
Banded Air Squats x 10 reps
Plank with Lateral Reach x 10 reps per side
Plank with Forward Reach x 10 reps per side
A.
Three sets of:
Banded Muscle-Up Transitions x 5 reps
Rest as needed
and then …
Three sets of:
Muscle-Up Rocking Transition x 3 reps
Rest as needed
*Can be done with feet on the floor for an easier version
and then …
Six sets of:
Strict Muscle-Ups x 1-2 reps
*If you don’t have a strict muscle-up
, then do this progression
B.
In 20 Minutes or less, build to today’s 1-RM Box Squat
C.
35-54:
Three sets of:
Row 500 meters
Burpees over the Erg x 15 reps
Toes-to-Bar x 15 reps
Rest 4 minutes
55+:
Three sets of:
Row 500 meters
Burpees over the Erg x 15 reps
Toes-to-Bar x 10 reps
Rest 4 minutes
Note:
Stay low as you do your burpees over the erg. No sense in expending more energy then necessary while doing your burpees. If 15 reps for toes-to-bar is a big set for you then break them up itno manageable sets. Force yourself to stay under the bar and be diligent about 3-5 seconds rest.
D.
Three sets of:
DB External Rotation x 8 reps per side @ 3011
Rest 45 seconds
Bat Wings
x 5 reps @ 1515
Rest 45 seconds