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#