WORKOUT C

Total Time (~ 1 hr):

A) Warm-up (~ 10 min)
 Rowing Machine x 5 min
 Neck Rotations x 10/direction
 Arm Rotations x 10/direction
 Trunk Rotations x 10/direction
 Reach Through FMB x 10
 Foot Touchs x 5/side
 Gate Swings x 10/side
 High Kicks/Back Kicks x 10/side
 High Knees/ Butt Kicks x 10

B) Strength (~10 min)

 Shoulder Press
o 3x3
o 45 sec between sets, 1.5 min after, stretch and prime before beginning
o x – 1 – 1 - RB
o increase weight by 5 pounds/wk, goal is 0.75xBW (~171 lbs)
 Weighted Pull Up
o 3x3
o 45 sec between sets, 1.5 min after
o x – 1 – 1 – RB, stretch and prime before beginning
o increase weight by 10 pounds/wk, goal is 0.7xBW (~126 lbs)
o after 1.5 min rest, do 20 pullups straight

D) HIIT (~5 min)

 Bike
o 20 sec max / 10 sec rest
o 8 rounds

E) Rehab (~5 min)

 Deep BW squat x 30 secs
 Glute squeeze x 30 secs
 Crucifix Stretch x 5/30 secs
 Thoracic Bridge x 30 sec

F) Cool-Down (~20 min)

 Stretch 1 x 3 min
 Stretch 2 x 1 min
 Foam Rolling x 13 min

G) Recovery (~10 min)

 2 rounds
o 2 min in Sauna = deep belly breathing
o 3 min in Whirlpool = up to neck
o Cold plunge, shake off water after