Warm-up
• 20 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats
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
For the next 18 weeks, the strength portion will be based on Wendler’s 5/3/1 program mixed with strength EMOMs. This is week 1, day 1 of this cycle.
Strength
Week 1/18: 5/3/1
10 min EMOM:
• 3 Bench Press + 3 Strict Pull-up
Recommended weight is 70% 1RM.
Back Squat
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM
Rest 1-2 min between sets.
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest
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