October 26, 2019 – Competition

Warm-Up, Mobility & Activation
Assault Bike or Row 10 minutes @ 70-75%

Followed by…

T-Spine Hold on Foam Roller x 60 seconds
Banded Perfect Stretch

x 60 seconds per side

Followed by…

Two sets of:
Russian BabyMakers x 10 reps
Dive Bomber Push-Ups

x 5 reps

Followed by…

Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups x 8 reps

Followed by…

Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

A.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest as needed

B.
Two rounds for time:
1600 Meter Run or 100/70 Calorie Row or Assault Bike
100 Air Squats
50 Burpees
25 Strict Pull-Ups

C.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed