Squats - 45 secs
Push-ups - 45 secs
Wall Sit - 45 secs
Lunges -45 secs
Jump Squats - 45 secs
Burpees - 45 secs
Shoulder Tap Plank - 45 secs
Plank - 45 secs
Squat Pulse - 45 secs

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

Day 1
Part A - 4 rounds
Split squat holds - weighted - (30sec) each leg
Single Leg Dead Lift - weighted - 10 each leg
Bench Press - dumbelles - 15 reps
Banded high knees - 30 sec
Plank 30 sec

Part B - 4 rounds
Band monster walk - 15 each leg
Sprinter hip thrust - 12 each leg
Bent over rows - weighted - 12
Kneelinig wood chops - 15 each side

Part C - 2 rounds
1 km sprint on treadmill as fast as possible

Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

A,
Week 6
Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Every 4 mins for 20 mins do:
12/10 Ski Erg Calories
9 Dumbbell Deadlifts@22,5kg
6 Dumbbell Hang Power Cleans
3 Dumbbell Push Press
1 Wall Walk

Goal:
Complete at an RPE of 6-7 (roughly 70%).

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
Side Plank, L 20 secs/R 20 secs

• 45 Min Fartlek of:
Row @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 125, 250 o 500 m

Banded deadlift 15-12-9 reps

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets

Warm-Up: 3 minutes
Neck Rotations (switch after 15 seconds) (30 seconds)
Arm Circles (switch after 15 second) (30 seconds)
Jumping Jacks (30 seconds)
Side Reach Stretch (alternate sides) (30 seconds)
High Knees (30 seconds)
Lunges w/ side reach (alternate sides) (30 seconds)
1-minute rest

Set 1(x2):
Reverse Fly (45 seconds)
15 secs rest
Arm Front Raise w/ 1 liter water bottle (45 seconds)
15 secs rest
Overhead Press w/ 1 liter water bottle (45 seconds)
15 secs rest
Tricep Extensions w/ 1 liter water bottle (45 seconds)
15 secs rest
Superman extension (45 seconds) [15 sec hold + 2 sec off]
15 secs rest
Tricep Dip (45 seconds)
15 secs rest
Commandos (45 seconds)
15 secs rest
Knee Push up (45 seconds)
END OF SET 1 - 1.5 minute rest

Set 2 (x2):
Shoulder - Taps (45 seconds)
15 secs rest
Chest Fly 1/ 1 liter water bottle (45 seconds)
15 secs rest
Single Arm Plank - Left (45 seconds)
15 secs rest
Single Arm Plank - Right (45 seconds)
15 secs rest
Knee Push up w/ side arm raise (45 seconds)
15 secs rest
Rotation Plank (45 seconds)
15 secs rest
Crab Pose Toe Touch (45 seconds)
15 secs rest
Tricep Shoulder Tap (45 seconds)
15 secs rest
END OF SET 2 - 1.5 minute rest

Cool-down (3 minutes):
Overhead Triceps and Shoulder Stretch (30 seconds)
Cross Body Shoulder Stretch (30 seconds)
Sitting Toe Touch Hold (30 seconds)
Reclined Body Twist (30 seconds)
Back/Chest Stretch - Meet hands behind back (30 seconds)
Wrist Extension Stretch (30 seconds)

Note: Make sure to drink water halfway through each set.

400m row
Then 2 rounds
10 ring rows
10 banded pull aparts

Bent over row
6-8 reps x 5
Rest 1:30 between sets

WOD
30-20-10
Wallballs
Box step ups

*E2MOM 5 burpees

Day 1: working core + arms

• Basic stretching / yoga 5 mins
• Jumping jacks 20 reps
• Mountain climbers 20 reps (each left leg counts as 1)
• Crunches 20 reps
• Push-ups 5 reps
• Modified plank 30 sec

[10 sec break in between each exercise]

Jiyo will repeat this set 2 times, and can take a 1 min break between each set.

3 rounds
10 cal bike or row
10 good mornings
10 single leg KB deadlift (5 per leg)

Deadlifts
E2MOM x 6
10 reps @ 50% 1RM