Tuesday

Warm up
Bike for 5 min
Stretch
Calf Stretch, Couch Stretch, Banded Hamstring Stretch, Therapy Gun on calves
and IT Band. 2 sets, Hip Stretch (pigeon). 30 sec each side. Forearm stretch,
triceps stretch. Lat Stretch.

Strength
Back Squats
2 Waves of:
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
*Base these percentages off 90% of your 1RM.
Then,
1 x 5 reps @ 80% (same as your 3’s above)

Workout
4 rounds
12 Strict HSPU
2 Legless Rope Climb 15’
1 min rest
Right into…
4 Rounds
12 DB Bench 30-22.5kg
2 Legless Rope Climbs
1 min rest

Share