Warm-up
• Reverse Tabata Air Bike
3 rounds:
• 10 m Walking Lunges
• 10 Jumping Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Week 6: 20-rep Squat Challenge (final)
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
10 min Alternating EMOM:
Even min:
• 5 Deadlifts 275/185#
Odd min:
• Max Double Unders
Within the first minute, 5 deadlifts and rest in the remaining time. The next minute, complete as many double unders as possible. Repeat until time is up. Score is total double unders.
Goal: 300. Average 60 DUs per round to achieve this goal.