"The Wise Rafiki" ACT getting ready for some tough work

“The Wise Rafiki”
ACT getting ready for some tough work

Warmup: CF Warm up x 2
Pre-mobility: Banded Hamstring (lay down on the floor, put the band around your foot and pull leg up. Complete 7 sets of a 5s quad squeeze and 20s of just the leg up stretch. After each 5s increase your ROM slightly)

Health and Fitness

A.Three sets of:
A1. Deadlift x 6-8 reps @ 20X1, Rest 45 seconds
A2. Turkish Get-Ups x 3 reps each arm, Rest 45 seconds
A3. Partnered Leg Tosses x 15-20 reps, Rest 45 seconds

B.EMOM x 4 sets (16min)
Min 1: 15 Kettlebell Swings
Min 2: 10 Hand-Release Push-ups
Min 3: 200 Meter Run
Min 4: rest

Notes: Pick rep ranges and load that you will be able to keep under the 1min time. If you are unable to then cut back weight or reps.
Classic

A. Four sets of:
Deadlift x Build to a 3-rep DL, Rest 2-3min.

B.  Three sets
B1. Turkish Get-Ups x 3 reps each arm, Rest 45 seconds
B2. Partnered Leg Tosses x 15-20 reps, Rest 45 seconds

B. EMOM x 4 sets (16min)
Min 1: 15-20 Kettlebell Swings (55/35)
Min 2: 10-15 Hand-Release Push-ups
Min 3: 200 Meter Run
Min 4: rest
Notes: Pick rep ranges and load that you will be able to keep under the 1min time. If you are unable to then cut back weight or reps. 

D. Mobility: 5 point overhead mobilization with band,