TWO DAY ADAPTATION PROGRAM

28/08 - 29/08/25

	WARM UP	STRENGTH	METCON
THURSDAY	2set 10 BW Squats 2sec Pause at bottom 5 Inchworms w/ Push-up 30sec Plank Hold	Every 2min x 4set Back Squat 1 Set: 10reps @ 50% 2 Set: 8reps @ 60% 3 Set: 6reps @ 70% 4 Set: 4reps @ 80% 2min Rest Every 2min x 3set 10-12 Supinated Ring Rows @ (2sec eccentric + 2sec Pause at top)	AMRAP x 9min 9 SA DB Hang power Clean (R) 9 Goblet Squat 9 SA DB Hang power Clean (L) 9 Wall Ball
FRIDAY	2set 12 Walking Lunges 10 Scapular Push-ups 8 Bootstrappers 10 Band Pull-aparts	Every 2min x 4set DeadLift 1 Set: 10reps @ 50% 1 Set: 8reps @ 60% 2 Set: 6reps @ 70% 2min Rest Every 2min x 3set Seated Dual DB Press 12 reps @ (2sec eccentric)	EMOM x 12min 0-1min: 12-15 Dual DB Push Press 1-2min: 12-15 Dual DB Front Squat 2-3min: 40 DU / 60 SU