Warm-up
• 100 Single Unders
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Squat Hold
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength (Deload Week)
4 sets:
• 3 Tempo Back Squats
Three seconds on the way down, hold for two second in the bottom, then 1 second up to the top. Weight: 40% 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:
• Bench Press
• Single-arm Dumbbell Row
Weight: 40%, 45%, 50%, 55%, 60% of 1RMs. Use 1 dumbbell for the row. Complete all reps with one arm, then switch to the other arm. Rest 2 min between sets.
4 sets to failure:
• Bar Dips
Weight: bodyweight. Keep them strict without kipping. Substitute with bench dips if you’re unable to complete 4 or more.