Warm-up
• Tabata Air Bike
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs
2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Week 2 of 6 of this cycle.
Strength
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM
Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
• 2 sets: 5 reps at 65% of 1RM
10-8-6-4-2 reps:
• Bench Press
• Deadlift
Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.
3 sets:
• 10 Dumbbell Bench Press 50/30#
• 10 Strict Pull-ups
Rest 1-2 min between sets.