Strength Training:
Deadlifts, Calves, and Core (every 3:30):
- Deadlifts: 87x10, 137x9, 177x8, 227x7, 267x6, 317x 5x5
- Standing Calf Raises: 75x 6x11, 4x10
- Vacuum Trunk Twists: 10x20
Single Leg Quads and Core (every 3:30):
- Safety Squat Bar Bulgarian Split Squats: 76x 5x8
- GHD Sit Ups: 3x11, 2x10
Conditioning:
Tabata KB Swings:
- 70x 5x13, 3x12
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