WARM-UP
1000 METER 200 METER HARD PACE / 200 METER EASY PACE
FUNCTIONAL STRENGTH
3 SETS
10 TEMPO DB STRICT PRESS (2121)
10 TEMPO DB BENT OVER ROWS (2121)
10 TEMPO DB SUMO SQUATS (2121)
*USE A MODERATE WEIGHT FOR ALL THREE SETS.
**MINIMAL REST B/T MOVEMENTS / REST AS NEEDED B/T SETS.
BODYBUILDING
5 SETS
5-7 REPS BENCH PRESS
*START MODERATE-HEAVY AND BUILD EACH SET. EACH SET SHOULD BE TOUGH.
INTO…
3 SETS
10 SEATED OVERHEAD DB TRICEP EXTENSION (MOD-HEAVY)
10 ALT. DB TWISTING CURL (MOD-HEAVY)*
FINISHER
1 SET FOR QUALITY
100 SLOW HANGING KNEE RAISES.
*EVERY TIME YOU BREAK, 14 ALT COSACK SQUATS
