Sat, Jun 29, 2019

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Warm-up 2 rounds: • 10 m High Knees • 10 m Butt Kicks • 10 m Side Shuffle Right • 10 m Side Shuffle Left • 10 Air Squats 2 rounds: • 30 sec Pec Stretch w/ Band Right • 30 sec Pec Stretch w/ Band Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Strength Front Rack Reverse Lunges • 3 sets: 5 reps Start light, finish heavy. Smolov Jr. – week 1, day 4 Back Squat • 10 sets: 3 reps at 85% Conditioning 5 rounds for max reps: • 45 sec Row (calories) • 15 sec Rest • 45 sec GHD Sit-ups • 15 sec Rest • 45 sec Kettlebell Swings 53/35# • 15 sec Rest • 45 sec Overhead Squats 75/55# • 15 sec Rest