Wed, Aug 21, 2019

Warm-up
• Reverse Tabata Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Standing Toe Touch Hold

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength (Texas Method 4.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon

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

Strict Pull-ups
• 3 sets of 5 reps

GHD Glute-Ham Raises
• 3 sets of 10 reps

Conditioning
30-20-10 reps:
Medicine-Ball Squat Jumps 20/14#
Shoulder-to-Overhead *
Row (calories)

Round of 30: 75/55#
Round of 20: 105/75#
Round of 10: 135/95#