REST DAY
Day 1 (Strength) Warm-up (10 min): 3 Rounds: 10 Air Squats 10 Banded Pull-Aparts 10 Push-ups 30s Dead Hang Strength Work: Squat 2 warmup sets 3 Sets of 6 reps @ 20X1, RPE 7 Weighted Pull-up (if applicable) - Because my weighted pull up above is 175# and my bodyweight is 185#, I will just be performing the reps unweighted. Subsequent weeks will show me adding weight with reduced reps. 2 warmup sets 3 Sets of 6 reps @ 20X1, RPE 7 4 Rounds 8 Dumbbell Bench Press @ 20X1 8/side Weighted Bulgarian Split Squat @ 20X1 :30 Hollow Body Hold Rest 1:00 Cooldown (10 min): Banded Hamstring Stretch Pec Stretch Breathing Drills (Box Breathing)
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