Warm-up
• 100 Single Unders
• 50 Double Unders
3 rounds:
• 10 Side to Side Jumps
• 10 Air Squats
3 rounds:
• 20 sec Arm Circles Forward
• 20 sec Arm Circles Backwards
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch
Strength (Deload Week)
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Weighted Dips
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Deload session: lightweight, concentrate on form.
Core
• 40-30-20 Bench Knee Raises
• 20-15-10 GHD Hip Extensions
Conditioning
6 rounds for max reps:
• 20 sec Front Squats 135/95#
• 40 sec Rest
• 20 sec Strict Pull-ups
• 40 sec Rest
• 20 sec Bar-facing Burpees
• 40 sec Rest