PREHAB/WARM UP
2 rounds of:
500m Bike
15 Kettle Bell Deadlifts
10 each arm - Single Arm dumbbell Shoulder Press
STRENGTH
Trap Bar Deadlifts
5@70%
1@75%
5@70%
1@77%
5@70%
1@80%
*All percentages are off your best Deadlift
*Rest 2-5 minutes between sets
Then,
Shoulder Press
*All reps and percentages as the trap bar deadlifts
5 sets of:
10-12 Leg Curls
Start a clock for 15 minutes and move with purpose through:
10-15 GHD Sit ups
10-15 Close Grip Push ups
10-15 Ring Rows
*Only rest when needed.
*Be ready for the burn at round 3
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