W8/D1 - Deload

A. Warm Up x 3 Sets A1. Leg swings x 10/side A2. Inchworm push-up x 5 reps A3. Air squats x 10 reps A4. Mountain climbers (heel to hand) x 10 reps A5. Down dog to plank x 5 reps Note: this final week will be somewhat of a deload so it should feel easier on the body. The goal is to get a little recovery, then you can repeat this program or move onto a different one. Congrats on making it to the end! B. 3 Sets B1. Band-resisted goblet squat x 12 reps @ RPE 7 *Rest 60-90 seconds between sets C. 3 Sets C1. Dumbbell curl to press x 10 reps C2. Plank hold x 45 seconds *Rest 45 seconds between sets D. 3 Sets D1. Banded staggered stance deadlift on rig x 10-15/side @ RPE 7 *Rest 45 seconds between sets E. 3 Sets E1. Seated banded lat pulldown (wide grip) x 10-20 reps *Rest 45-60 seconds between sets F. 3 Sets F1. Plyo push-ups On first set try for as many as possible, Then drop to about 70% of max for the remaining sets *Rest 60 seconds between sets *You can do clapping push-ups if you’re comfortable; you can also modify by using an incline G. 4 Sets (optional calves) G1.Dumbbell calf raises on plates x 10 reps @ RPE 7 *Rest 60 seconds between sets