TUESDAY

10/30/18: TUESDAY

Warm Up/ Fitness: 15 minutes

treadmill: OFF: incline 2

20 seconds: run: 75% of max sprint/ 5 second transition

20 seconds: body weight squat or push up or sit up/ 5 second transition

20 seconds: recovery/ 5 second transition back to the run portiton

Work: Barbell Squat: 10 minutes (not including warm up reps)

40% of max: 80 total reps

8 reps every minute for 10 minutes

remaining time of minute is recovery

Work: Lower Assistance: medium +++ poundage (80%)

5 sets/ 5 reps

quad: 2 exercises

ham: 1 exercise

Work: Upper Assistance: light poundage (50%)

3 sets/ 15 reps

2 chest

1 back

1 shoulder

1 ab