A. Warm-Up
3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)
B. Strength
Back Squat (10-10-5-3-3-3-1)
Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.
DB Bench Press (4 x 10)
Chin-up (4 x 8)
D. Conditioning
5 x 300m row/ 1 minute rest between intervals
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