Warm-up
• 100 Double Unders
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Box Shoulder Stretch
• 30 sec Jefferson Curl 53/35#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength (1RM Test Week 2 of 2)
Deadlift
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest
Conditioning
3 rounds for time:
• 15 Assault AirBike (calories)
• 30 Deadlifts 75/55#
• 15 Assault AirBike (calories)
• 30 Shoulder-to-Overhead 75/55#
Goal: 15 min.