Day 11

A. Warm-Up 

3 min bike 

100m walking lunges 

Back Extension x 15 

Mt. Climber with reach x 4 (each) 

Push-up x 8 

Elbow Plank T-rotation x 4 (each) 

Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-3)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

  

D. Accessory Work

Three sets of,

15 Back Extensions

50 Walking Lunges

30 Weighted Sit-ups

E. Giant Set

Three sets of,

12 Seated Rows

10 Strict Pull-ups

15 DB Single Arm Rows