Warm-up
• Tabata Air Bike
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Wall Balls 20/14#
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 Downward Facing Dog
• 30 sec Upward Facing Dog
Strength (Texas Method 2.1)
Back Squat
• 5 sets of 5 reps at 90% of Fri 1.3
Bench Press
• 5 sets of 5 reps at 90% of Wed 1.2
Deadlift
• 1 set of 5 reps at 90% of Mon 1.1
*take 3-4 sets to warm-up up to working sets
Conditioning
Every 90 sec for 9 min:
• 200 m Row
• Max Bench Presses 95/65#
Every 90 seconds for 9 minutes (6 sets), row 200 meters then perform as many bench presses as possible in the remaining time. Repeat for a total of 6 sets. Score is total bench presses completed.