Warm Up
Wall Lat Stretch
10 Toy Soldiers
10 Inchworm push ups + Spider Lunge
10 Fire Hydrants
PVC Dislocates and Pass Throughs
10 Good mornings
Wrist Prep
3 Rounds for Quality
1:30 Choice Machine
12 Back Extensions
10 Air Squats
1 min Wall Sit
Weightlifting
Week 10
I. Every 2 mins x 6 sets: Snatch Grip Push Press + Overhead Squats
2 x 2 + 3 @ 75%
2 x 2 + 2 @ 80%
2 x 1 + 2 @ 82 - 85%
% based on 1RM Snatch Grip Push Press
II. In 15 mins
Find your 5RM Deadlift
Rest as needed between attempts.
Conditioning
Option 1
5 Rounds for Time
250m Concept 2 Machine
Alternative 18 / 13 cal Bike
15 DBs Bench Press
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Option 2
For Time (Partition any way)
120 Wall Balls, 20/14 lbs
1500 / 1200 m Row
Alternative 100/75 cal Bike
90 Toes-to-bars
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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