Warm-up
3 rounds:
• 30 Double Unders
• 10 Push-ups
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Week 12/18: 5/3/1 EMOM
Bench Press
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Weighted Dips
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
9 min EMOM:
• 1 Back Squat
Start with 50% of 1RM and increase by 5% each round (or 10% every other round) to finish around 90%.
Core
3 rounds:
• 10 Evil Wheels
• 10 GHD Sit-ups
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