Mobilize, then:
Warm-Up Flow
4 Minutes Nasal Breathing Only Assault Bike/Row
Upper Body Band Warm-Up (15 reps each position)
4 Minutes Nasal Breathing Only Assault Bike/Row
25 Prone Plank Shoulder Taps
Lunge Matrix 10 reps per side
(Reverse Lunge, Lateral Lunge + Diagonal Lunge = 1 rep)
A.
Three sets of:
Tempo Bench Press x 6-8 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 6-8 reps each @ 31X1
Rest 90 seconds after each leg
Use the same weight used last week for these exercises, and aim to hit the high side of the rep range; don’t settle for six reps.
B.
21-15-9 reps for time of:
Deadlift
Handstand Push-Ups
225/155 lbs
Rest 3 minutes, and then …
21-15-9 reps for time of:
Row (calories)
Burpees over the erg
Rest 3 minutes, and then …
For time:
8 Rope Climbs or 30 Strict Pull-Ups