WARM-UP
2 SETS
6:00 CARDIO CHOICE*
*2:00 PACE INTERVALS
0:00-2:00 EZ
2:00-4:00 MODERATE
4:00-6:00 HARD
-REST 3:00 B/T SETS-
FUNCTIONAL STRENGTH
3X16
ALTERNATE ELEVATED BARBELL REVERSE LUNGES(MOD-HEAVY)*
*EACH STEP IS A RE. STAND ON 4-6 INCH SURFACE
THEN…
3 SETS
10 DB INCLINE BENCH PRESS(MOD-HEAVY & SLOW)
10 DB CHEST SUPPORTED ROW (MOD-HEAVY & SLOW)
BODYBUILDING
3 SETS
30 SINGLE GLUTE BRIDGE UPS
INTO…
20 SINGLE DB FLOOR PRESS (SLOW)
INTO…
10/10 PLANK HIP LIFTS (SLOW)
