HAPPY NEW YEAR!
Warm-up
• 400 m Run
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
Strength
Week 3 of 12: Hatch
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 10 reps at 60% of 1RM
• 10 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM
Core
• Tabata Hollow Holds
Conditioning
30-20-10 reps for time:
• Deadlifts 225/155#
• Toes-to-bar
• Single Arm Dumbbell Push Press /arm 50/35#
Perform 30 deadlifts, 30 TTB, and then, with one dumbbell, perform 30 DB push presses with the right arm and 30 DB push presses with the left arm for the first round. You may switch arms at any point, as long as all reps are completed for each arm. Perform the remaining rounds in a similar manner.