Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following stretches on each side…
–Banded Lat Stretch
-Banded Front Rack Stretch
–Band Distracted Pec Stretch
Followed by…
Three rounds of:
10 Lateral Monster Walk Steps (left and right)
15 Bodyweight Hip Bridges
30 Second Side Plank (each side)
50 Jump Rope
A.
Every 90 seconds, for 9 minutes (3 sets of):
Station 1: 4 Front Squats @ 60%
Station 2: 2 Front Squats @ 70%
Rest until the 12:00 mark, then…
Three sets of:
4-5 Tempo Back Squats @ 3211 @ 60+%
Rest 2-3 minutes between sets
B.
Five sets of:
6-8 Seated Strict Press @ 40-60% of 1RM Strict Press
Rest 2-3 minutes between sets
C.
Partner Option:
“Cindy Went Running”
Complete as many rounds and reps as possible in 25 minutes of:
Partner 1: 200 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
When partner 1 returns they will switch and pick up wherever partner 2 left off.
Individual Option:
“Cindy Went Running”
Complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
Into…
Five rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Athlete Notes
To finish off our deload week we’ve got a fun partner workout that only requires bodyweight. Get outside and enjoy this one in the sun then rest and refuel to get ready to start the next cycle hard on Monday!
When does the off- season program begin ?
A. 110/130
B. 130
C. 60
D. 3+20m run
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