Warm-up
• 400 m Run
2 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 PVC Passthroughs
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength (1RM Test Week 1 of 2)
Shoulder Press
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Conditioning
20 min AMRAP:
• 10 Deadlifts 155/105#
• 10 Lateral Burpees over Bar
• 10 Deadlifts 155/105#
• 10 Lying Toes-to-barbell
The lying toes-to-barbell are performed by lying flat on back, legs and arms fully extended, grabbing the barbell. Lift legs up and to the barbell until toes tap the barbell. Return heels back to the ground with legs fully extended.