AF WEEK 44, Day 1

STRENGTH (4/4)

Back Squat 5x5

Target: 5 heavy sets of 5. Rest as needed between.
RIR 0-1

AF WEEK 44, Day 1

STRENGTH
2-3 rounds, go by feel and rest as needed between sets:

1) 6-8 DB Bench Press
2) 8+8 Gorilla Row

RIR 2

30s on /10s off x3

Deadbug
Crunches
Bicycle +L
Bicycle +R
Plank hold

5-5-3-3-1-1-1
Bench press

AF WEEK 44, Bonus workout, Engine

CONDITIONING
E2MOM x10

90 sec @ steady aerobic pace (75–80%
effort)
30 sec @ hard push (90% effort)

Target: Keep your watts or RPMs consistent
across rounds. Legs should burn a bit, but
breathing should stay controlled.

For time::
20/16cal AB
15 C2B
20/16cal AB
12 Burpee Ring Pull-ups
20/16cal AB
15 C2B
20/16cal AB

Warm up, 9min:

:30 sec machine
3+3 spider
3+3 90* hip rotation
6 glute bridge
6 scap push up
3 push up to down dog

:40sec on/ :20sec off x 4 rds:

1: machine
2: 10 kb swing + max reps goblet squat
3: sit ups or shoulder taps
4: 10 ring row + max reps push ups
5: 10 air squats + max reps burpee
6: 10 alt.leg raise at plank + max plank hold
7: 10 jumping jacks+ max reps inchworm

E3:00 x4:
350m bike erg
12 kb swing

E2:30 x 6:
6-6-6-5-5-5 deadlift
after every set, do 6 narrow goblet squat

Front Squats
5x3 reps