MONDAY

12/03/18: MONDAY

Warm Up/ Fitness: 15 minutes

1st minute: 20” box jump: 5 reps & body weight squat: 5 reps (perform continually)

2nd minute: slam ball: 20 reps

3rd minute: 25 push ups

repeat the above: 5X

Work: Dead Lift: 10 - 15 minutes

use first 5 - 10 minutes to get to WORK weight

80% of max: 1 - 2 reps

Example: 300 lb max = 240 lb work weight

perform required reps every minute for 5 minutes

Work: Chest: 4 sets on ALL

barbell press of choice: 6 reps

dumbbell press of choice: 12 reps

Work: Assistance: Triceps: 3 sets/ 15 reps on both

bench dips

flat dumbbell (2) skull crusher (twist bells at top)