Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Front Rack Reverse Lunges
• 3 sets: 5 reps
Start light, finish heavy.
Smolov Jr. – week 1, day 4
Back Squat
• 10 sets: 3 reps at 85%
Conditioning
5 rounds for max reps:
• 45 sec Row (calories)
• 15 sec Rest
• 45 sec GHD Sit-ups
• 15 sec Rest
• 45 sec Kettlebell Swings 53/35#
• 15 sec Rest
• 45 sec Overhead Squats 75/55#
• 15 sec Rest