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
Same as last week but with a 3 second tempo. On the way down 3 sec.
Build up to 60%
Build each round to get to a heavy 6 rep max.
In between Pull ups with a 3 sec decent use bands.
On the 2:30 x 6 Sets:
6 Squats (60%)
*Percentage Based Off 1RM
Circuit
:35/:20 2 sets 3 laps
BB incline bench press 155/95
Single KB Clean to pendulum lunge 55/35#)
DB SA kneeling press (3 R/L 55/30#)
Plank oblique dips
DB back flys 30/20
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