Warm-up
• 2 min Air Bike
2 rounds:
• 10 m Walking Lunges
• 10 Air Squats
• 10 m Inch Worm
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
4 sets:
• 7 Front Squats + 13 Back Squats
Weight: 94% of weight used on Monday
Bench Press + Weighted Pull-ups
• 4 reps at 55% of 1RM
• 4 reps at 55% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM
Perform bench press reps and then immediately perform weighted pull-ups.
Deadlift
• 4 reps at 55% of 1RM
• 4 reps at 55% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM
Conditioning
20 min EMOM:
• 3 Chest-to-bar Pull-ups
• 3 Burpee Box Jump Overs 24/20”
• 3 Deadlifts BW
Every minute on the minute for 20 minutes, complete 3 CTB pull-ups (any style), 3 burpee BJO, and 3 deadlifts weighing BW (bodyweight); rest in the remaining time.