Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
Strength
Week 17/18: 5/3/1 EMOM
10 min E2MOM:
• 4 Bench Press
• 4 Strict Pull-ups
Every 2 min for 10 min (5 rounds), perform 4 reps of bench and 2 pull-ups. Start with ~55% of 1RM for bench press and increase by 5% each round to finish around ~75/80%.
10 min EMOM:
• 4 Back Squats
• 4 Push-ups
• 4 Air Squats
Recommended weight: 70% 1RM
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
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