Warm-up
• 300 m Row
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Jumping Jacks
• 10 Banded Bent Over Barbell Rows 45/35# barbell, light band
• 10 Deficit Push-ups 45/35# plates, slow tempo
Strength
Bench Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Weighted Pull-ups
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Deadlift
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Conditioning
20-18-16-14-12-10-8-6-4-2 for time:
• Dual Kettlebell Deadlifts 2×53/35#
• Goblet Walking Lunge 53/35#
• GHD Sit-ups
The goblet walking lunge uses one kettlebell. Each step is a rep. If you don’t have a GHD machine, decline bench sit-ups or weighted abmat sit-ups are similar movements. Goal: 20 min.
Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose