21.03.2025

FRIDAY – FULL BODY & CONDITIONING (75 min)

Pre-Warm-up (15 min):

• Shoulder mobility focus:
  • 15 x band pull-aparts (3 sets)
  • 10 x shoulder dislocates with band
  • 10 x wall slides with active retraction
  • 10 x scapular push-ups
  • 60s thoracic extensions on foam roller
• Hip mobility focus:
  • 10 x hip circles each leg
  • 60s couch stretch each side
  • 10 x controlled hip flexor stretch each side
  • 8 x Cossack squats (modified as needed)

Warm-up (10 min):

• 500m row or 3 min light cycling
• 3 rounds:
  • 8 x air squats
  • 8 x push-ups (scaled as needed)
  • 8 x ring rows
  • 8 x PVC overhead squats

Strength/Skill (25 min):

1. Front Squat: 4 sets
   • 5 reps @ 60-65% 1RM
   • Focus on upright torso position
   • Rest 2 min between sets
2. Strict Press: 4 sets
   • 6 reps @ 60-65% 1RM
   • Focus on thoracic extension and stable midline
   • Rest 90s between sets
3. Shoulder Stability Work:
   • 3 sets:
     • 8 DB Y-raises (very light weight)
     • 8 Banded external rotations each arm
     • 30s rest

WOD (20 min):

“Scaled Cindy” – AMRAP 15:

• 3 Ring Rows (or modified pull-ups)
• 5 Push-ups (scale to incline if needed)
• 10 Air Squats

Cool-down (5 min):

• 3 min very light row
• Full Body Stretching (30s each):
  • Child’s pose
  • Downward dog
  • Pigeon pose each side
  • Cross-body shoulder stretch each side