May 29th

[Monday]

Warm Up/ Mobility

2 mins skipping to increase heart rate

HIP flexor mobility + Single leg hamstring lengthening work  

4      min EMOM:  

- 1. Controlled Reverse lunges x 16 reps     

- 2. Push Ups=  6 x explosive + 6 x controlled  

Key Lifts:

            Pull Ups (5 Minutes EMOM)

Minimum of 5 reps per minute for 5 minutes.   

Max intensity for as many reps as possible per set and finish the 5 reps with a lower intensity if needed

Try some extra reps than last week

   Back Squats – 6 sets of 4 + 1

            4 reps with a 4 second pause and 1 rep with no pause x 6 sets building in weight to find a heavy set

Conditioning:  12 min time cap

30 Push Press (40/30) + 30 Burpees over the bar

20 Push Press + 20 Burpees over the bar

10 push press + 10 burpees over the bar

20 Push Press + 20 Burpees over the bar

30 Push Press (40/30) + 30 Burpees over the bar

 

Mobility drills – Box pigeon stretch + pancake 5 mins