WARM UP
3 rounds:
200m machine
15 Air squat
12 Sit up
10 Lunges
STRENGTH
Every 2:00 x4 sets
16 Back Squat, 65%
CONDITIONING
Every 2:00 x8 sets
1) 300/250m machine
+ Max DB Squat, 2x35 or 20 or 15
2)15 / 12 Cal machine
+ Max Split Jumping Lunges
ACCESSORIES 3R
10 Bent Over Barbell Rows
6 Strict False Grip Ring Pull-ups
Max rep Bicep Curls
Comments