APRIL FOOLS’ DAY!
Warm-up
2 rounds:
• 50 Double Unders
• 20 Mountain Climbers
• 10 Air Squats
3 rounds:
• 10 Band Standing Chest Press
• 10 Band Pull-a-parts
• 10 Band Around-the-World CW
• 10 Band Around-the-World CCW
10-8-6 reps:
• 10 Incline DB Bench Press
• 10 Bent-over DB Rows
Weight: light to moderate
Strength
6 sets:
• 3 Front Squats + 6 Back Squats
Weight: 94% of weight used on Monday
Bench Press
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM
Deadlift
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM
Weighted Pull-ups
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 2 reps at 95% of 1RM
• Max reps at BW
Conditioning
5 rounds for time:
• 10 Burpees
• 20 AbMat Sit-ups
• 60 Double Unders
Goal: 14 min.
Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose