Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength (Deload Week)
Back Squats
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Deload is light weight. Concentrate on form. Next week is 1RM test.
Conditioning
10 rounds for time:
• 5 Kettlebell Snatch Right Arm 53/35#
• 5 Kettlebell Push Press Right Arm 53/35#
• 5 Kettlebell Snatch Left Arm 53/35#
• 5 Kettlebell Push Press Left Arm 53/35#
• 15 AbMat Sit-ups