WARM-UP
CONDITIONING
20 SETS*
:20 SPRINT BIKE,ROW,SKI
:40 EZ PACE
FUNCTIONAL
- 4 SETS
8 SEATED TEMPO STRICT PRESS (1111 @ MOD)
- WALK REST 1:00-
8 WIDE GRIP TEMPO PULL-UPS (1111)
-WALKING REST B/T 1:00-
BODYBUILDING
3 SETS
15 DB TEMPO SUMO SQUATS (21X1 @ HEAVY)*
15 DB TEMPO GLUTE BRIDGE-UPS (21X1@HEAVY)**
*HOLD DB B/T LEGS… :02 DOWN/FAST UP
**HOLD DB ON HIPS… :04 DOWN UP FAST