2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

Context – Practice

With a barbell in the front rack position, dip down, by flexing the knees and ankles, then violently extend both while propelling the barbell from your shoulders to an overhead position. The dip should be short and quick, keeping the weight in the heels and the torso as upright as possible.

Session 6/14.

In a standard lunge position with dumbbells in your hands or a barbell either in the front or back rack position, sink down into a lunge and press back up through the front heel. These are not walking lunges. To add difficulty, elevate your front foot onto a weight plate (45# is more than enough).

7 minute AMRAP (as many rounds as possible)
8 bumper plate burpee (Performance: 45lb / Athletic: 25lb* / Health: 15lb)
4 weighted strict pull up (Performance: 25lb / Athletic: 10lb* / Health: ring row)

Scaling Guide: 3-6 rounds

Move fast on the bumper plate burpees to give yourself more time on the pull ups. After the first round (or three) the pull ups will become the sticking point and you’ll be able to catch your wind a bit. Be careful with the bumper plate burpees since it is easy to lose lumbar control (rounded back at the bottom and hyper extension at the top). The pull ups can be completed with any ‘grip’ you’d like. Avoid scaling to a kipping variation, keep it strict today!

3 rounds:
12 back extensions
30 hollow rocks

Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)