Stretching
:30 of each
Child’s Pose
Shoulder to Floor (1:00 Each Side)
Wrist Stretches
Kneeling Front Rack Stretch
Down Dog
Couch Stretch (Each Side)
Pigeon Pose (Each Side)
Spiderman Hold (Each Side)
Frog Stretch
Straddle Stretch
Warm up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
6 Back Squats (Light Weight)
4 Back Squats (Moderate Weight)
...Keep building until you reach 60%
Back Squats
Build up to 60%
Build each round to get to a heavy 6 rep max.
In between each set 6 Deficit chin-ups 3 sec tempo (use bands)
On the 2:30 x 6 Sets:
6 Squats (60%)
*Percentage Based Off 1RM
Circuit
:35/:20 2 sets 3 laps
BB Strict Press (50% of body weight)
Single KB squats cleans 55/35#)
DB Alt ISO hold chest press (3 R/L 55/30#)
Single x2 Double v-ups
DB Lat raise front raise (20/10#)
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