Warm-up
• 400 m Run
2 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
3 rounds:
• 10 Band Triceps Pushdowns
• 10 Standing Toe Touch to Overhead Reach
• 10 Dumbbell Chest Fly 15/10#
Strength
4 sets:
• 7 Front Squats + 13 Back Squats
Weight: 94% of weight used on Monday
Bench Press
• 4 reps at 60% of 1RM
• 4 reps at 60% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 70% of 1RM
Deadlift
• 4 reps at 60% of 1RM
• 4 reps at 60% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 70% of 1RM
Weighted Pull-ups
• 4 reps at 60% of 1RM
• 4 reps at 60% of 1RM
• 4 reps at 70% of 1RM
• 4 reps at 70% of 1RM
Conditioning
8 rounds for max reps:
• 30 sec Sumo Deadlift High Pull 75/55#
• 15 sec Rest
• 30 sec Barbell Floor Press 75/55#
• 15 sec Rest
• 30 sec Jumping Lunges
• 15 sec Rest
• 30 sec AbMat Sit-ups
• 15 sec Rest
Goal: 600.