Warm-up
• 20 cal Air Bike
4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Plank Hold
• 15 sec Pike Stretch
• 15 sec Butterfly Stretch
3 rounds:
• 5 Push-ups
• 5 Strict Pull-ups
• 10 sec Pull-up Hold
Strength
Week 3/18: 5/3/1 EMOM
10 min E2MOM:
• 6 Dumbbell Bench Press
• 4 Bent Over Barbell Rows
• 2 Weighted Bar Dips
Try to be explosive with these movements. Increase weight to finish heavy.
Rest 1-2 min between all sets.
Back Squat
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM
Core
3 rounds:
• 30 Flutter Kicks
• 10 GHD Sit-ups
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog