Warm-up
• 300 m Row
2 rounds:
• 10 Jumping Jacks
• 10 m Walking Lunges
• 10 m Inch Worm
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
7 sets:
• 5 Back Squats
Weight: 65% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.
5 sets of 12, 10, 8, 8, 6 reps:
• Seated Dumbbell Presses
• Deadlifts
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets.
Conditioning
3 rounds for max reps:
• 1 min Max AirBike (calories)
• 1 min Max Thrusters 45/35#
• 1 min Max Barbell Curls 45/35#
• 1 min Max GHD Sit-ups
• 1 min Rest
Goal: 240. Avg. 80 per round.