Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Week 8/18: 5/3/1 EMOM
Bench Press
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Strict Pull-ups + Weighted Dips
• 5 reps of each
• 5 reps of each
• 5 reps of each
10 min E2MOM:
• 3 Front Squats
• 3 Back Squat
Using one barbell on the rack, start with 50% of 1RM for Front Squat and increase by 10% each round to finish around 90%.
Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend