Warm-up
• 20 cal Air Bike
4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Mountain Climbers
• 15 sec Butterfly Stretch
• 15 sec Straddle Stretch
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
Strength
Week 10/18: 5/3/1 EMOM
Bench Press
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM
Weighted Dips
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM
Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Back Squats
• 3-3-2-2-1-1 Front Squats
Setup 1 bar on the rack. In the first 90 sec perform 3 back squats, rack, then immediately into 3 front squats. Rest in remaining time. Repeat. Then perform 2 backs squats and 2 front squats. Repeat. Then perform 1 back squat and 1 front squat. Repeat. Start with 45% of 1RM Front Squat and increase by 10% each round to finish around 95%.
Core
3 rounds:
• 20 Seal Walk steps
• 20 AbMat Sit-ups
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