Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 m Bear Crawl
• 10 PVC Passthroughs
Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Strict Pull-ups
Perform 3 reps of each movement in 90 seconds, for 8 rounds. Increase bench press weight. Recommended percentages: 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85% of 1RM Bench Press.
Conditioning
12 min Alternating EMOM:
• Even min: Max Hand-release Push-ups
• Odd Min: 8 Deadlifts 225/155#
For the first minute, complete as many hand-release push-ups as possible lifting your hands off the ground in the bottom position each time. Then, within the next minute, complete 8 deadlifts; rest in the remaining time. Repeat this until the time is up. Score is number of h.r. push-ups completed. Goal: 150 (avg. 25/round).
Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend