Day 1 (Weightlifting + Conditioning)
A) Warm-up / Activation
A1. Warm-up
1 minute Cardio of choice (bike, row, ski-erg)
Then,
3 rounds of
10 Down dog toe taps
10 bird dogs
10 Banded presses
20″ Banded glute bridge hold
A2. Specific prep
2 rounds of
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 muscle cleans
B) Weightlifting
Every minute for 6 minutes
2 strict press + 4 push press
C) Conditioning
C1. AMRAP x 16 minutes
2000/1600m bike
20 hang clean
20 pull-ups
20 push press
20 box jumps over
Rest 3 minutes
D) Accessories
3 rounds
9 dumbbell bench press
9 dumbbell deadlift
20m farmers carry