Warm-up
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
• 10 Jumping Jacks
• 10 Push-ups
Strength
6 sets:
• 3 Front Squats + 6 Back Squats
Weight: 94% of weight used on Monday
Bench Press + Weighted Pull-ups
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 75% of 1RM
Deadlift
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 75% of 1RM
Conditioning
20 min AMRAP:
• 20 m Dumbbell Farmers Carry 35/20#
• 8 Dumbbell Bench Press 35/20#
• 8 One-arm Dumbbell Row 35/20# Right
• 8 One-arm Dumbbell Row 35/20# Left
• 80 Double Unders
Use two dumbbells 35 lbs each for men, 20 lbs each for women. For the farmers carry, while holding both dumbbells, walk out 10 meters (13 steps), turn around, and then 10 meters back for a total of 20 meters (26 steps). Goal: complete 6 rounds.
Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left