Warm-up
• 200 Single Unders
3 rounds:
• 20 Side to Side Jumps
• 5 Inch Worm Push-ups
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Week 9/18: 5/3/1 EMOM
10 min E2MOM:
• 3 Bench Press
• 10 Dips
Start with 45% of 1RM and increase by 10% each round to finish around 85%.
Back Squat
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM
Core
4 rounds:
• 30 sec Plank Hold
• 15 sec Rest
• 30 sec Bicycle Sit-ups
• 15 sec Rest
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