25/03 – Schoolhouse Rock

MONDAY

WARM-UP
3 MIN Machine
-into- 3 sets:
5 Inch worms + Dynamic Squat Stretch
10 Roll and Reach
10 Banded Pull Aparts
5 Bench Press (empty bar, build across sets)

STRENGTH
Bench Press:
– Heavy Single (10-12 minutes)

WORKOUT PREP
1 set:
5 Air Squats
4 GHD’s (or V-ups)
3 Deficit Push Ups
-into-
5 Air Squats
4 Toes to Bar
3 Push Ups

SCHOOLHOUSE ROCK!
FIRE
3 Rounds:
27 Air Squats
21 GHD Sit Ups (Or V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds:
27 Air Squats
21 Toes to bar
15 Push Ups

WATER
3 Rounds
25 Air Squats
15 GHD Sit Ups (Or V-Ups)
10 Deficit Push Ups (4/2 inches) or 15 Regular Push Ups
-rest 3:00-
3 Rounds
25 Air Squats
15 Toes to bar
10 Push Ups

EARTH
3 Rounds
21 Air Squats
15 Sit Ups
9 Push Ups
-rest 3:00-
3 Rounds
21 Air Squats
15 Hanging Knee Raises
9 Bar Push Ups