Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories
2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups
Strength
Week 16/18: 5/3/1 EMOM
Bench Press
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM
Weighted Dips
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM
8-6-4-2 reps:
• Front Squat
• Back Squat
Setup 1 bar for both front and back squats. Perform front squats, rack then immediately perform back squats. Rest 2 min between sets. Recommended percentages: 50-60-70-80% of 1RM Front Squat.
Core
3 rounds:
• 10 Good Mornings 45/35#
• 20 Flutter Kicks
Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose