Warm Up: perform enough reps of the below to get body heated.
Work: Choose 2 exercises from the list on Mondays work out.
- Keep the work/ recovery cycle on the minute if you can.
- Option 1: same exercises as Wednesday. 10% more weight: 10 sets/ 1 rep
- Option 2: same exercises as Wednesday. Same weight as Wednesday: 3 sets/ 6 reps
- Option 3: choose 2 DIFFERENT exercises. 50% of max: 10 sets/ 3 reps
Work: Assistance: 2 sets/ 20 reps
- lunge: L/ R (back foot elevated body weight)
- physio ball ham curl
Work: Fitness: 5 minutes
- slam ball: 20 reps
- complete reps every minute for 5 minutes. Remaining time of minute is recovery