3 sets:1:00 bike1:00 inchworm + push-ups3 sets:10 band pull-aparts10 banded good mornings10 ring rows:30 hollow hold- Rest :10 between movements.
- RX - EMOM 12:Min. 1 | 9 strict chin upMin. 2 | :30 bike
- INTERMEDIATE -EMOM 12:Min. 1 | 5 strict chin upMin. 2 | :30 bike
- BEGINNER -EMOM 12:Min. 1 | 12 ring rowMin. 2 | :30 bike
- MASTERS 55+ -Same as RX
Post-workout benchmark3 sets:
50’ db front rack walking lunge
- Rest 90s
Accumulate:2:00 saddle stretch1:00 double-forearm stretch1:00 seated straddle stretch
EMOM 12:Min. 1 | :20 hollow hold + 2 wall walksMin. 2 | :30 shuttle run- Shuttle run is 25 ft down and back. BenchmarkFor reps:1:00 single-DB goblet walking lunges (35/50 lb)
- Welcome to week five of the second 2025 Strength 2 lifting cycle. This is a deload week and then next week, we will test our 1-rep back squat.- Focus less on loading and more on moving the weight smoothly while maintaining sound technique.- Rest as needed between sets.