Strength Training:
Squats and Calves Superset (every 3:30):
- Band Pull Aparts: Blue Band x 10x10
- Safety Bar Squats: 75x10, 105x9, 135x8, 165x7, 195x6, 225x 5x5
- Standing Calf Raises: 75x 2x11, 8x10
Single LegHamstrings and Upper Back Recovery (every 4:00):
- No Moneys: Green NT Loop: 5x10
- Single Leg Landmine RDLs: 83x 5x8
- GHD Sit Ups: 5x10
Conditioning:
Tabata Air Squats:
- 4x15, 4x14
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