Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
Strength
Week 13/18: 5/3/1 EMOM
Every 90 sec for 6 rounds:
• 3 Bench Press
• 6 Ring Rows
• 3 Ring Dips
Start with 55% of 1RM for bench press and increase by 5% each round to finish around 80%.
Back Squat
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest
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