TUESDAY

11/06/18: TUESDAY

Warm Up: 15 minutes

treadmill: TURN OFF: incline: 2.0

15 seconds: run: 75 - 80% of a MAX sprint/ 10 seconds transition

15 seconds: body weight squat, jump lunge, push up, OR hindu push up/ 10 seconds transition

15 seconds: recovery/ 10 seconds transition back to treadmill

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

70% of max: 5 reps every minute: 50 total

complete 5 reps every minute

remaining time of minute is recovery

Work: Lower Assistance: 50% of max

3 sets/ 15 reps on all

2 quad: machine & dumbbell

2 ham: machine & body weight

Work: Upper Assistance: 70% of max

5 sets/ 7 reps on ALL

1 chest: barbell

1 back: dumbbell

1 shoulder: cable

1 ab: whatever