Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
3 rounds:
• 10 Jumping Jacks
• 10 Push-ups
2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
Strength
Week 14/18: 5/3/1 EMOM
Bench Press
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
Weighted Dips
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
10 min E2MOM:
• 5-4-3-2-1 Back Squat
Within the first 2 minutes, perform 5 back squats. Increase weight and rest in the remaining time. In the next 2 minutes, perform 4 back squats. Increase weight, rest in the remaining time and continue this pattern until you are completing 1 heavy back squat in the final 2 minutes. Recommended percentages: 75-80-85-90-95% of 1RM
Core
4 rounds:
• 30 sec Mountain Climbers
• 20 sec Rest
• 30 sec Plank on Elbows
• 20 sec Rest
Cool-down
2 min:
• Walk on Treadmill or slow Row
3 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch