Warm-up
• 100 Single Unders
• 50 Double Unders
3 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Jumping Jacks
Strength (1RM Test Week 2 of 2)
Weighted Pull-ups
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Conditioning
8 rounds for time:
• 200 m Run
• 10 Pull-ups
• 5 Box Jumps 30/24”
Goal: 14 min.
Cool-down
• 300 m Row (easy)
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose