Warm-up
• Tabata Air Bike
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs
2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
Strength
Week 2: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
10 min E2MOM:
• Max UB Bench Press BW/75%BW
• Max UB Strict Pull-up
Every 2 min for 10 min, perform max unbroken bench press reps followed by max unbroken strict pull-ups, rest in remaining time.
Core
3 rounds:
• 20 MedBall Twists 20/14#
• 10 MedBall GHD Sit-ups 20/14#
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped