Warm Up:
3 Minutes of Cardio: Jog, Jump Rope, Step Up, Push Up
2 x 20: PVC Pass Thru, Band Pull Aparts, Light ChainSaw
Performance: 4 sets:
- 8 Body Weight Bench Press (or heavy 8 set)
- 6 Wide Grip Pull Ups
5 sets:
- 10/8 Cal Bike
- 10 Db Bench Press (50/35)
- 10 Ring Rows
-rest 30 seconds-
Fitness: 3 x 10:
- Arnold Press
- Heavy Rows
- Weighted Russian twist (25/15)
6 Rounds:
- 200m Run/200m Row/ 10/8 Cal Bike (alternate each round)
- 10 Kb Deadlifts
- 10 Ring Rows
Finisher: 3 Rounds:
5 second Levels; Perform 10 GHD or weighted sit ups between rounds
Strength Training:
Back Squat = 10-8-6-4-2 (Add Weight Each Set / Form > Weight)
Tempo Squat = 3 x 5 (3 seconds down, 3 seconds up)
Hamstring Curl (GHD Machine or HamCurl Machine) 3 x 10
Barbell Calf Raises = 3 x rep out