Warm-up
3 rounds:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
Strength
6 sets:
• 2 Front Squats + 4 Back Squats
Weight: 94% of weight used on Monday
Bench Press + Weighted Pull-ups
• 3 sets of 3 reps at 75% of 1RM
• 4 sets of 2 reps at 85% of 1RM
Superset: perform bench press reps then immediately perform pull-ups each set.
Deadlift
• 3 sets of 3 reps at 75% of 1RM
• 4 sets of 2 reps at 85% of 1RM
Rest 1-2 min between sets.
Conditioning
For time:
• 500 m Row
• 50 Plate Overhead Lunges 45/25#
• 50 Plate Squats 45/25#
• 500 m Row
• 50 Plate Squats 45/25#
• 50 Plate Overhead Lunges 45/25#
• 500 m Row
Goal: < 20 min.
Cool-down
2 min:
• easy Air Bike
2 rounds:
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left