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
Deload Week
Incline Bench Press
5 sets x 8 reps
Rest 2 - 3 minutes between sets
Use the heaviest weight you can for each set.
If you do not have access to a adjustable bench, use a flat bench with the legs on a 20 inch box for height reference.
Conditioning
Option 1
Every 4 minutes x 5 sets
15 Deadlifts
40 Double Unders
10 Box Jump Overs
RX 225 / 155 lbs
Scaled 185 / 125 lbs
Option 2
2 rounds, each round for time, of:
30 cal Row
1000 m Run
30 cal Row
800 m Run
30 cal Row
400 m Run
Rest 5 mins between each round.
Machine Subs:
Concept 2 Machine Calories- same
22/16 Assault Bike Calories
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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