Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories
2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups
Strength
Week 2/18: 5/3/1 EMOM
Bench Press
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM
Weighted Dips
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM
10 min EMOM:
• 2 Back Squats + 5 Push-ups + 10 Air Squats
Recommended weight: 75%1RM
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