Warm-up
• 200 m Run
• 200 m Run Backwards
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
10 sets:
• 3 Back Squats
Weight: 85% 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 10, 8, 8, 6, 4 reps:
• Shoulder Presses
• Deadlifts
Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets.
Conditioning
For time:
30-20-10 reps:
• Double Unders
• Dumbbell Thrusters 35/25#
Then, 40-30-20-10 reps:
• Double Unders
• Dumbbell Lunges 35/25#
Then, “Annie”, 50-40-30-20-10 reps:
• Double Unders
• AbMat Situps
Use two dumbbells for thrusters and lunges, each weighing 35 lbs for males and 25 lbs for females. Score is total time to complete all three. Goal: 22 min.