TUESDAY

10/02/18: TUESDAY

Warm Up: 10 minutes

- perform rep every minute for 10 minutes

- remaining time of minute is recovery

- lunge: back foot elevated: 5R/ 5L

- body weight squat: 5 reps

- 16” or 20” box jump: 5 reps

Work: 10 minutes: 40 - 50% of max: Fitness/ Muscular Endurance

- perform required reps every 2 minutes

- remaining time of 2 minutes is recovery.

- dead lift: 20 reps

- repeat 5X

- Example: 300 lb max dead = 150 lbs work weight @ 50%/ 120 lbs @ 40%

Work: 5 sets/ 3 reps 70 - 80% of max: Strength

- chest: barbell press of choice

- dumbbell row: L/ R

Work: 4 sets/ 12 reps on all: 60%: Assistance

- shoulder: dumbbell over head press

- triceps: bench dips

- biceps: seated dumbbell curl