Warm-up
• 200 Single Unders
4 rounds:
• 10 sec Arm Circles CW
• 10 sec Arm Circles CCW
• 10 sec Jumping Jacks
• 10 sec Mountain Climbers
• 10 sec Butterfly Stretch
• 10 sec Straddle Stretch
• 10 Air Squats
Strength
Week 4/18: 5/3/1 EMOM
Bench Press
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM
Weighted Dips
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM
10-8-6-4-2 reps:
• Back Squat
• Strict Pull-up
Recommended weight is 50-60-70-80-90% 1RM.
Core
3 rounds:
• 20 sec Lying Leg Raises
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest
Cool-down
2 min:
• Walk on Treadmill or slow Row
3 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch