Warm-up
• Tabata Air Bike
2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows
Strength
Week 7/18: 5/3/1 EMOM
10 min E2MOM:
• 5 Bench Press
• 5 Bent Over Barbell Rows
Start with 50% of 1RM and increase by 5% each round to finish around 70%.
Back Squat
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Core
3 rounds:
• 10 GHD Sit-ups
• 20 Mountain Climbers
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