HAPPY CINCO DE MAYO!
Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength (Texas Method 1.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 1.1
Bench Press
• 3 sets of 5 reps at 90% of 5RM
Strict Pull-ups
• 3 sets of 5 reps
GHD Back Extensions
• 5 sets of 10 reps
For help calculating percentages, download the Texas Method Spreadsheet. Download it first and then type in your 5RM, 3RM or 1RM numbers.
Conditioning
5 rounds for time:
• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”