Warm-up
• 200 m Run
• 200 m Run Backwards
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
5 sets:
• 4 Front Squats + 8 Back Squats
Weight: 94% of weight used on Monday
Bench Press
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
Deadlift
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
Weighted Pull-ups
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• Max reps at BW
Rest 1-2 min between sets.
Conditioning
For time:
30-20-10 reps:
• Double Unders
• Dumbbell Thrusters 35/25#
Then, 40-30-20-10 reps:
• Double Unders
• Dumbbell Lunges 35/25#
Use two dumbbells for thrusters and lunges, each weighing 35 lbs for males and 25 lbs for females. Score is total time to complete both without rest in between. Goal: 15 min.
Cool-down
3 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
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left