Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
3 rounds:
• 3 Burpee Pull-ups
• 10 Air Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Week 5/18: 5/3/1 EMOM
10-8-6-4-2 reps:
• Strict Pull-up
• Bench Press
Start with 50% of 1RM for bench press and increase by 10% each round to finish around 90%.
Back Squat
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Reclining Butterfly Pose
• 30 sec Shoulder Extension Hands Clasped