Big Swing
2 rounds or 20 minutes.
400m run.
50 walking lunges (weighted option).
400m run.
50 heavy Russian swings.
*AMRAP HSPU with the balance of time.
*Sub wall walks for HSPU.
3 Supersets:
15 Rotator Retractions 2.5lbs,5lbs
20 Plate Front Raises
25 Banded Pull-Aparts
Rest as needed between sets.
Mobility Option
Active Recovery #3
(Restorative Pace)
500 Meter Light Row,
followed by 2 rounds of:
Down:Spiderman Lunge
8 Kettlebell Swings (53/35)
12 Scorpions
1 x 30 second Samson Stretch each side
500 Meter Light Row,
followed by two rounds of:
6 Slow Pushups
8 Pvc Overhead Squats
10 Sit-ups
Then BB Complex 2 times(1min rest btn sets)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Pec Minor/Bicep with Lacrosse Ball – 1:00 each Side
Foam Roll Lats
Banded Shoulder Stretch
Prayer Stretch – 2:00 Total
Couch Stretch – 2:00 each side
Quad Rollout


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