Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#
Strength
Week 5/18: 5/3/1 EMOM
Shoulder Press
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Deadlifts
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Conditioning
For time:
• 100 Double Unders
Then, 7 rounds:
• 7 Toes to Bar
• 7 Power Snatch 95/65#
Then:
• 100 Double Unders
Goal: 10-12 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