Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Week 4 of 6 of this cycle.
Strength
Back Squat
• 5 sets of 5 reps at 90% of new 5RM
Bench Press
• 5 sets of 5 reps at 90 of 5RM
Deadlift
• 1 set of 5 reps at 90% of 5RM
Strict Pull-ups
• 3 sets of 5 reps
GHD Glute-Ham Raises
• 5 sets of 10 reps
Rest 1-2 min between sets.