Warm-up
• 200 Single Unders
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Thrusters
• 10 Leg Swings /leg
12-10-8 reps:
• Mountain Climbers
• Ring Rows
Strength (Deload Week)
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Deload is light weight. Concentrate on form. Next week is 1RM test.
Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
Conditioning
5 rounds for time:
• 200 m Row
• 10 Thrusters 95/65#
• 10 Pull-ups