800m Jog @ easy pace
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Dynamic mobility
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
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2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
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1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
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Build to workout weight for deadlift
Few short sets of ring muscle-ups and air squats between sets
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1-2 Rounds @ workout weight
100m Run
2 Ring muscle-ups
4 Deadlifts
12 Air squats