Warm-up
5 rounds:
• 15 sec Side to Side Jumps
• 15 sec Mountain Climbers
• 15 sec Jumping Jacks
• 15 sec Air Squats
3 rounds:
• 5 sec Plank Hold
• 5 Push-ups
• 10 Dumbbell Thrusters 20/10#
Strength
Week 11/18: 5/3/1 EMOM
10 min E2MOM:
• 3 Bench Press
• 6 One-arm Dumbbell Row /arm
Start with 45% of 1RM and increase by 10% each round to finish around 85%.
Front Squat
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Back Squat
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Core
• Tabata Hollow Body Hold
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