Damascus W3D5

Warmup

• 5 mins light cardio with short bursts (Bike or Jump Rope)
• Dynamic Drills:
  • High Knees – 30 seconds
  • Butt Kicks – 30 seconds
  • Arm Circles – 30 seconds each way
• Activation: Banded Squat Jumps – 2 sets of 5 reps

Strength and Accessory Work

Part 1 (Main Lift #1) - Power Cleans

• 5 Sets x 3 reps at RPE 9. 20X1
• Rest 2:00

Part 2 (Main Lift #2) - Push Press

• 5 sets x 3 reps at RPE 9. 20X1
• Rest 2:00

Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified.

• 3 sets
• 8 Box Jumps, increasing height each set
• Rest 30 seconds
• 8 Dumbbell High Pull, RPE 7

• Rest 1:00

Part 4 (Finisher)

• 3 sets
• 5/s Silat Burpees, 1 push up each burpee
• Rest 30 seconds
• 50m/e Dumbbell Staggered Farmer’s Carry (one arm in press position, one arm in farmer’s carry position). 
• Rest 1:00

Cooldown

• Stretching:
  • Hip Flexor Stretch – 1 minute each side
  • Upper Back Stretch (reach arms forward) – 1-2 minutes
• Foam Rolling: Quads, upper back, and lats – 2 mins each