Strength “Full Body Training Split” – Legs, Chest/shoulders/Tri, Abs, Back/Bis, Lower Leg
35 Minute Running Clock
1) Front Rack Lunges – 5×8 (work up to a heavy set by the end)
2) Barbell Bench Press – 5×8 @ 75%
3) GHD Sit-ups or Weighted Sit-ups – 5×15-20
4) Trap Rows (head supported) – 5×8 (heavy)
5) Tibialis Raises – 4×15
—Try to complete all 5 exercises every 7 minutes
Conditioning (Benchmark – We will repeat this in a month)
10 Min Assault Bike For Max Calories
Assistance
a) Banded TKE – 3×25 each leg
b) Standing Quad Stretch – 1 min straight/leg
c) Lying Wall Squat w/ band around knees – Accumulate 2-3 minutes