Warm-up
• 400 m Run
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Week 3 of 6 of this cycle.
Strength
Back Squat
• 5 sets of 5 reps at 90% of new 5RM
Shoulder Press
• 5 sets of 5 reps at 90% of new 5RM
Deadlift
• 1 set of 5 reps at 90% of 5RM
Strict Pull-ups
• 3 sets of 5 reps
GHD Back Extensions
• 5 sets of 10 reps
Rest 1-2 min between sets.