5-10 min Warm-Up

Then:

  • Stretch

Then:

  • 3×10 Air Squat
  • 3×10 KB Swing (light – medium weight)
  • 3×5 Squat Jump
  • 3×5 Box Jump
  • 3×5 RDL (light – medium weight)
  • 30-45 sec rest in between sets

Then:

Deadlift

  • 1×3 @50-55% of 1 rm
  • 1×3 @60-65% 1 rm
  • 1 min rest in between sets

Then:

Deadlift

  • 5×5 @70-75% 1 rm
  • 2-3 min rest in between sets

Then:

  • Ab Work
  • 3×20
  • – crunches
  • – Russian Twist
  • – Leg Raises
  • little to no rest in between sets

Then:

  • Cool Down

Then:

  • 5-10 min Stretch
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