Warm-up:
20x Leg swings each leg
10x Push-up
10x Air-plane bird-dogs :)
10x arch-hollow swings
Strength:
Find a bench press 1RM
Set 1:
4 reps @ 50%
rest 10 sec
4 reps @ 50%
Set 2:
3 reps @ 60%
Set 3:
2 reps @ 70%
Set 4:
2 reps @ 75%
Set 5:
1 rep 80%
Set 6:
1 rep @ 90%
Set 7, 8, 9:
Max and above
Conditioning:
“DT intervals”
7 rounds, each for time:
12 Deadlifts (155/105)
9 HPC
6 Power Jerks
rest 1:00 between rounds