Warm-up
• 150 m Row
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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Passthroughs
• 150 m Row
Strength
5 sets:
• 4 Front Squats + 8 Back Squats
Weight: 94% of weight used on Monday
Bench Press
• 10 reps at 45% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM
Deadlift
• 10 reps at 45% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM
Weighted Pull-ups
• 8 reps at 55% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• Max reps at BW (bodyweight)
Conditioning
For time, partition reps how you like:
• 100 Push-ups
• 100 Weighted Box Step Ups 50/30# 20”
Use two 25 lb. (men) / 15 lb. (women) dumbbells or similar object(s) with a total of 50 lb. (man) / 30 lb. (women) extra weight for the step-ups. Goal: 10 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