Warm Up
10 PVC Dislocates and Pass Throughs
20 Leg Swing (10 front to back + 10 Side to side)
10 Toy Soldiers
10 Kang Squats
Tabata - 4 rounds x 30 secs on / 10 secs off
1st Scapular Pull-ups
2nd Lateral Line Hops
3rd Plank Shoulder Taps
4th Plank Hold
5th Air Squats
Session 1
Weightlifting
I. Every 2 - 3 mins x 5 sets: Bent over Barbell Row
5 x 8 reps
Work to a heavy set for the day
II. Every 2 - 3 mins x 7 sets: Bench Press
7 x 2 reps @ 78 - 90%
% based on 1RM Bench Press
III. EMOM 12: Box Squats
6 x 4 reps @ 80%
6 x 4 reps @ 85%
% based on 1RM Box Squat
Tempo descent. Unload weight and stand up quickly. Box height should be right at parallel or right above so adjust accordingly.
Conditioning 1
4 Rounds for Time
20 / 16 cal Row or Ski
Alternative 16 / 12 cal Air Bike
400m Run
15 Burpees-to-Target, 6 in
Rest 1:30 between round
Weight vest optional
Session 2
Conditioning 2
For Time
Option 1
10 - 8 - 6 Ring or Bar Muscle Up
30 - 20 - 10 cal Row or Ski
Option 2
12 - 9 - 6 Chest to Bars or Pull Ups
30 - 20 - 10 cal Machine
Machine Sub:
20 - 15 - 10 cal Air Bike
Accessory Work
3 Rounds for Quality
20 Banded Good Mornings
Alternative Bench Glute Ham Raise
1 min Side Plank Hold per side
Cool Down
Set TABATA Timer: 30 sec HOLD / 10 sec Transition
Puppy dog pose center
puppy dog pose right
puppy dog pose left
Scorpion Pose right
Scorpion Pose left
low dragon right
low dragon left
Pigeon Pose right
Pigeon Pose left
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