Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds of:
• 6 Jumping Lunges
• 8 Air Squats
Strength (1RM Test Week 2 of 2)
Back Squat
• 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.
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest
Conditioning
40-30-20-10 reps/calories for time:
• Overhead Squats *
• Row (calories)
Round of 40: 45/35#
Round of 30: 75/55#
Round of 20: 105/75#
Round of 10: 135/95#