Warm up
8 rounds
12 leg curls (start with light weight and increase weight every 2 sets)
12 good mornings (start with body weight and increase weight with dumbbells)
8 rounds
12 leg extensions (start with light weight and increase weight every 2 sets)
12 goblet squats (start with bodyweight squats and increase weight every 2 sets)
8 rounds
12 tricep push downs (start with light weight and increase weight every 2 sets)
12 HR Push ups
Strength
5 rounds
10 barbell stiff leg deadlifts (start with light weight and increase after each set)
10 ab roller
4 rounds
12 barbell bench press (start with light weight and increase after each set)
:90 rest
3 rounds
24 DB Lunges (55/35)(35/20)
Conditioning
4 rounds
:30 assault bike
:30 rest
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