Warm Up: perform enough reps of the below to get body heated.
Work: Choose 2 exercises from the list on Mondays workout.
- Keep the work/ recovery cycle on the minute if you can.
Option 1: same exercises as Monday: 10% more weight: 10 sets/ 2 reps
Option 2: same exercises as Monday: Same weight as Monday: 5 sets/ 4 reps
Option 3: choose 2 DIFFERENT exercises: 50% of max: 10 sets/ 3 reps
Work: Assistance: 3 sets/ 15 reps
- ham curl
- leg press
Work: Fitness: 12 minutes
- perform reps continually for 3 minutes.
- 1 minute recovery
- repeat 3X
- pull up: 2 reps
- push up: 4 reps
- body weight squat: 6 reps