10 min Warm-Up

Then:

Stretch

Then:

Squat

2×5 @50% of 1 rm

2×5 @60-65%

1 min rest in between sets

Then:

Squat

5×3 @70-75%

2-3 min rest in between sets

Then:

5 rds

200m Row +

10m Prowler Push @btw +

5x Pull-Ups +

10+ Push-Ups

Then:

Stretch

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