SantiagoBTH
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
3 x 3
B
Burpee
3 x 10
C
100 Yard Sprint
A
Back Squat
B
Pull-Up
A
Heroic Warm-up
For Completion
Conditioning
B
Warm Up #3
10 each: Air squats Inch worm Walk Leg swings
C1
Back Squat
1, 5, 5, 5, 6 @ 50, 60, 70, 80, 80 %
C2
Hang Clean
D
*New Exercise 2.0*
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B
Burpee
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
C
Hollow Rock
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
D
Reverse Lunges
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
E1
Close Grip Push-Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
E2
Tuck Jump
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
E3
Mountain Climber
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
E4
Wall Sit
0:15, 0:30, 0:45, 1:00, 1:15, 1:30, 1:45, 2:00, 2:15, 2:30
