Sat, Aug 1, 2020

Warm-up
• Reverse Tabata Air Bike

2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Strength
10-8-6-4-2 reps:
Bench Press
Deadlifts

Start light and increase to heavy after each set. Suggestion: ~ 45%-55%-65%-75%-85% of 1RMs. Use best judgment. Warmup before starting.

Conditioning
16 rounds for time:
• 100 m Run
• 2 Strict Pull-ups
• 3 Power Clean & Jerks 135/95#