Warm-up
For time:
• 100 Double Unders
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
3 rounds:
• 10m Crab Walk
• 10 Air Squats
Strength
Week 3: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Rest 1-2 min between all sets.
Bench Press + Strict Muscle-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Perform 3 bench press reps then immediately perform 3 strict ring muscle-ups for each set.
Core
4 rounds:
• 20 Seal Walk steps
• 10 Russian Twists w/ Plate 20/10#
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog