Sat, Sep 10, 2022

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Back Squat (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Bench Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 3 reps 65% 5RM
• 2 reps 85% 5RM
• 5 reps 105% 5RM

Shoulder Press
• 3 sets of 5 reps at 90% of 5RM

For help calculating your 5-rep max (5RM), go to pushjerk.com/repmax and type in your 1 rep max (or another rep max).

Conditioning
40-30-20-10 reps/cals for time:
• Assault AirBike (calories)
Hang Muscle Snatch 45/35#
• Back Rack Jump Squats 45/35#

Goal: 16 min.