Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
4 rounds:
• 5 Bench Dips
• 5 Push-ups
• 5 Air Squats
Strength
10-8-6-4-2 reps:
• Dumbbell Bench Press AHAP
• Ring Rows w/ heels on box
• Incline Dumbbell Flys LW
• Incline Reverse Flys LW
Rest 2 min between sets. No rest between movements. AHAP = As Heavy As Possible. LW = Lightweight.
Bench Press Drop Set
• 2-6-10-14+ reps
Recommended percentages: 80%, 70%, 60%, 50%. Chose weights that allow you to complete all reps consecutively. Perform 2 reps, quickly remove weight and immediately perform 6 reps, quickly remove weight and immediately perform 10 reps, quickly remove weight and push out 14 reps or more!
Conditioning
For time:
• 200 Wall Balls 20/14#
Goal: 10-12 min.