Strength Training:
Squat and Calves (every 2:30):
- Safety Bar Squats: 76x10, 106x9, 136x8, 166x7, 196x 4x6
- Standing Calf Raises: 60x 3x11, 5x10
Back Superset #1 (every 2:30):
- Rack Scrape Rows: 76x12, 106x11, 136x10, 166x9, 196x 4x8
- Band Pull Aparts: Red Band x 3x13, 2x12 (superset with the first 4 sets of rows)
- Cable Face Pulls: 22.5x 2x13, 2x12 (superset with the last 4 sets of rows)
Back Superset #2 (every 2:30):
- Chin-Ups: 4x1
- Rack Scrape Shrugs: 246x 4x10
Biceps (every 2:30):
- Barbell Curls: 76x 4x12
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