Warm-up
• 150 m Row
• 200 m Run
• 150 m Row
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
6 sets:
• 2 Front Squats + 4 Back Squats
Weight: 94% of weight used on Monday
12 min E2MOM:
• 3 Deadlifts
• 5 Bench Press
Setup 2 bars. Recommended weight: 50-60-70-70-80-80% of 1RMs.
Conditioning
“The Chief”
5 rounds for max reps:
3 min:
• 3 Power Cleans 135/95#
• 6 Push-ups
• 9 Air Squats
1 min: Rest
Goal: 500.
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 Upward Facing Dog
• 30 sec Corpse Pose