Strong + Sleek
DAY ONE

Movement Prep
One time through:
2 min roll: quads
1 min/side roll: lat
90 sec/side anterior hip stretch

Warm Up
2 sets:
10-10 lateral lunge
10 alt instep to trunk rotation
5 sumo squat to hamstring stretch

Strength/Movement Part 1
4 sets:
10 bench press
30 sec AMRAP glute bridge
*rest 60 to 90 seconds

Strength/Movement Part 2
4 sets:
10 box squat
30 sec AMRAP speed skaters
*rest 60 to 90 seconds

Accessory Work/Core Part 1:
3 sets:
15 cable lat pullover
15 cable tricep press downs
30 sec elbow plank hold
*rest 60 to 90 seconds

Accessory Work/Core Part 2:
3 sets:
15 DB incline chest press
20 DB alt forward lunge
30 sec elbow plank hold

Conditioning
For time:
row 2000 meters (12 min cap)

On Ramp 1.0
DAY ONE

Movement Prep:

2 min roll: quads
1 min/side roll: glute
1 min/side roll: lats

Circuit 1:
4 sets:
10 pushup progression
(barbell on rig, high box, bench, kneeling, traditional)
20 glute bridge 

Circuit 2:
4 sets:
10 prone snow angel
20 marching glute bridge
10-30 sec elbow plank hold (kneeling) 

Conditioning:
10 min AMRAP:
10 pushups at previous level
20 glute bridge
30 jumping jacks 

Cardio:
Briskly walk or jog for 1 mile

 

On Ramp 2.0
DAY ONE

Movement Prep:
1 min/side roll: glute
90 sec/side lazy pigeon
1 min/side roll: lat
1 min/side lat stretch on roller 

Warm up:
2 sets:
5 pushup progressions
10 prone snow angels
15 crab press ups
20 alt reverse lunge

Circuit 1:
3 sets:
10 DB chest press
10 prone DB bench row
10 dips off bench
30 sec elbow plank hold (kneeling)

Circuit 2:
3 sets:
10 incline DB chest press
10 DB arm curl into shoulder press
10 DB alt forward lunge
30 sec hollow body hold progressions

Conditioning:
4 rounds for time:
250 m row
20 DB goblet squats
10 pushups (kneeling)