W3

Monday

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

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

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A1. Seated DB Arnold Press @ 30X2, 4 x 8, rest 30 sec
35lbs

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

2x6 without weight / 2x6 with vest

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3 sets

Bike 25 Cals

10 Clapping Push Ups

10 Kipping Pull Ups

Rest 90 sec b/w sets

14:45

Tuesday

Crossover Symmetry Activation Protocol

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

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

C. Bird Dog @ 11X3, 3 x 5/leg, rest as needed

+

Sled Walk w/ Harness around waist, 5 x 60 sec, rest 90 sec
55lbs

+

Lateral Sled Walk, 3 x 60 sec each direction, rest 60 sec b/w sides
55lbs

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

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Bike 5 min easy pace

Thursday

A1. Single Arm DB Bench Press on Swiss Ball: 4 x 8/arm, 

rest 45 sec

2 x45 /2×65

A2. Supinated Grip Inverted Row @ 20X2, 4 x 10, rest 45 sec

C. LYING Barbell Tricep Extensions, 4 x 15 reps, rest 30 sec 55lbs

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

70 Alternating Step Ups

30 Alternating Double KB Front Rack step Ups, 26# KB’s

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8:56

3 x 10 sec Bike Sprint, rest 90 sec

Friday: Bodyweight

For time:

100 Push Ups

3 min Front Plank accumulated

100m Walking Lunges

14:26 (push ups are bad when you have not really been doing them)