W2

Monday

Warm Up: Stretch Hips and Front Rack Position for 5 min

10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)

+

A1. Seated DB Arnold Press @ 30X2, 4 x 10, rest 30 sec
45lbs

A2. Strict Pull-Ups @ 20X2, 4 x 6-8, rest 90 sec **add 
weight if possilbe
Still with out weight

+

2 sets

Bike 20 Cals

10 Burpees

Bike 20 Cals

10 Air Squats

Rest 90 sec b/w sets

12:54  (went to fast on 1st cal 20 never recovered)

Tuesday

Crossover Symmetry Activation Protocol

+

A. Unweighted Single Leg Good Mornings @ 2020, 3 x 10/side, rest as needed

B. Jefferson Curl unweighted @ 3030, 2 x 5, rest as needed

+

Sled Walk w/ Harness around waist, 4 x 60 sec, rest 90 sec
With 45lbs plate

+

Lateral Sled Walk, 3 x 60 sec each direction, rest 60 sec b/w sides 45 lbs plate

+

Seated Banded Abduction, 3 x 10 w/ 1 sec pause at end range, rest as needed

+

Bike 5 min easy pace

Thursday

A1. Single Arm DB Bench Press on Swiss Ball: 4 x 8/arm, rest 45 sec
55lbs 

A2. Supinated Grip Inverted Row @ 20X2, 4 x 8-10, rest 45
sec
Got 8 each time 

C. LYING Barbell Tricep Extensions, 4 x 15 reps, rest 30 sec
Light bar with 15 add

+

For time **as long as back feels ok to add weight, if not, do 100 alt step ups for time:

50 Alternating Step Ups

30 Alternating step Ups, 20#/H

10 Alt Step Ups, 35#/H

19:23 (only did 5 step up with 35)
+

3 x 10 sec Bike Sprint, rest 90 sec

Friday: Bodyweight ( got to about 20 back started feeling fun stopped)

For time:

100 Burpees