Warm Up/ Fitness: 10 minutes
complete required reps every minute for 10 minutes. remaining time of minute is recovery.
1st min: mountain climbers: 50 reps
2nd min: get up: 2R/ 2L
Work: 15 minutes: Use first 5 minutes to get to “work” weight.
complete required reps every minute for 10 minutes. remaining time of minute is recovery
Dead lift: 5 reps/ 10 sets: 65% of 1 rep max. Example: 400 lb. max = 260 lb. work weight.
Work: Lower Assistance: 4 sets/ 6 reps on each
ham: glut/ ham raise OR hip extension
quad: lunge (back foot elevated): L/ R
Work: Upper Assistance: 3 sets on ALL
back: cable lat pull down: 8 reps
back: dumbbell shrug: 12 reps
shoulder: standing over head press (use resistance band/ progressive): 15 reps
biceps: dumbbell curl: seated OR standing: 20 reps
core: mermaid: 20L/ 20R