October 31st

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Warm Up

Dynamic Warm Up

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Bench Press (Week 5 of 6 Strength Cycle)

Bench Press

5x4

*Rest 2:00-2:30 between sets

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A Beautiful Blend

4 Rounds

:30 sec Work :15 sec Rest/Transition

1) Alt DB Snatch 50/35

2) Lateral Bench Hops

3) Goblet Side Lunge

4) Sit Throughs

5) Goblet Wall Sit

6) Cardio (Athlete's Choice)

A Beautiful Blend

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Cool Down

400m-600m Easy walk.

Foot Elevated Hip Opener 1-2 min/side

Child’s Pose on Bench/Box 1-2mins

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Accessory

3-4 Sets

10-12 DB Flys

8-10 Feet Elevated Ring Row

12-15 Banded Tricep Extensions

*Rest :60sec between sets.