Warm-up
• 300 m Row
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Week 5 of 12 of this cycle.
Strength
Back Squat
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 4 reps at 90% of 1RM
Front Squat
• 5 reps at 70% of 1RM
• 4 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM
Rest 1-2 min between sets.
16 min E2MOM:
• 3 Bench Press
• 3 Pendlay Rows
Every 2 minutes for 8 rounds, perform 3 reps of each movement. Start at 50% of each movement’s 1RM then increase weight by 5% each round, ending at 85% 1RM.