Starting off a deload week after some testing and challenging workouts. These are valuable weeks that we need to take in order to make the most of our fitness gains. Though this is a deload week there will still be workouts that pose as a bit of a challenge throughout the week!

For quality:
Row, 1 km
30 Med Ball Cleans, 20/14 lbs
20 Ring Push-ups
10 Strict Toes-to-bars
60/50 Bike Calories
30 Wall Squats
20 Plank Shoulder Taps
10 L/10 R Split Stance Good Mornings, 95/65 lbs
Jog, 800 m
30 Walking Lunges
20 Ring Rows
10 Kang Squats, 95/65 lbs
Note: Complete at 60% effort

Take note of the 60% effort that you should be completing this at. It’s easy to try to push the pace here and turn this into a difficult workout but the goal is to increase blood flow and give your joints some movement. The row, bike, and jog should be at roughly the same pace and nearly a warm up for the work following them. Take your time on all the gymnastics and light barbell work focusing on quality of movement and range of motion. Break things up as needed so you are never going “near” failure. You should be better when you finish the workout then when you started if done well.

Post Work
Foam Roll 1x:
–1min each side Foam Roll Quads
–1min each side Foam Roll IT Bands
–:90sec Foam Roll T-Spine
–1min each side Foam Roll Lats