Warm-up
• 100 Single Unders
2 rounds:
• 30 sec Elbow in Band Stretch Right
• 30 sec Elbow in Band Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
For the next 10 weeks, the strength portion will be based on the 7/13 Squat Program designed by Spencer Arnold of Power and Grace Performance. This is Week 1, Day 1 (1.1) of the 7/13 Squat Program.
Strength (7/13 Squat 1.1)
4 sets:
• 7 Front Squats + 13 Back Squats
Weight: 65% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform 7 front squats, rack, then immediately into 13 back squats. Rest 1-2 min and repeat for 4 total sets.
Conditioning
2 rounds for time:
• 40 cal Row
• 20 Toes-to-Bar
• 20 Dumbbell Power Snatch 50/35#
The dumbbell power snatch is with one dumbbell, alternating arms after each repetition.