Warm-up
3 rounds
:30 AB
15 banded good mornings
10 air squats
5 inchworms w/push-up and toe touches
Mobility
Squat mobility based on the strength
Burn Strength
5 rounds
:45 wall sit holding 2 DB’s
20 reverse lunges w/DB’s
15 DB squats
Burn WOD
Every 4 minutes for 16 minutes total
400m run
20 weighted sit-ups or lying KB toe touches
PortComplete
1. Bodybuilding – 3 or 4 rounds
10 standing OH tricep extensions
10 BB bench press
20 GHD sit-ups
10 hammer curls
2. Banded work – accumulate 100 each
Banded face pulls
Banded ab pull downs
3. Unilateral work –
Weighted step-ups – 4x8t
4. Gymnastics – T2B or C2B endurance cycle
A. T2B: complete 4 sets of 10 reps unbroken AFAP
B. C2B: complete 4 sets of 10 reps unbroken AFAP
Cool Downs for week 3 and 4
A. Shoulder focus
600m ski
Then, banded shoulder drills
2:00 accumulated in laying DB extension
B. Leg focus
40 cals row
2:00 in pigeon
2:00 in spiderman
C. Full body
3 rounds
1:00 on AB
1:00 in the bottom of your squat
:30 in downward dog
:30 in hollow hold
