Warm-up
• 20 cal Air Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength (1RM Test Week 1 of 2)
Overhead 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.
Conditioning
20 min Alternating EMOM:
Even min:
• 10/8 calorie Row
Odd min:
• Max Overhead Squats 95/65#
Men row 10 cal, women row 8 cal. Score is total number of OHS.