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#