MIXED CONDITIONING
20 SETS
:30 ON/:10 OFF* BIKE/ROW/SKI/RUN
*REST AND ADDITIONAL MINUTE AFTER EVERY 5TH SET.
FUNCTIONAL STRENGTH
3 SETS*
10 TEMPO DB STRICT PRESS (2121)
10 TEMPO DB BENT OVER ROW (2121)
19 TEMPO DB SUMO SQUATS (2121)
*USE MODERATE WEIGHT FOR All 3 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 EXTENSIONS (MOD-HEAVY)
10 ALT. DB TWISTING CURL (MOD-HEAVY).
