Warm up
3 rounds
10 leg curls
10 db stiff leg deadlifts (very light)
3 rounds
10 bicep curls (very light)
10 lat pull downs (very light)
3 rounds
:25 plank
:25 leg lift (knees bent)
3 rounds
10 tricep extensions w/cable (light)
10 db press from floor (light)
Workout
6 rounds
:20 hamstring curl
:10 rest
Then do
1 set
:60 stiff leg deadlift
6 rounds
:20 OH tricep cable extension
:10 rest
Then do
1 set
:60 incline db bench press
6 rounds
:20 side plank (3 on each side)
:10 rest
Then do
1 set
:60 butterfly sit ups
6 rounds
:20 bicep curls
:10 rest
Then do
1 set
:60 lat pull downs
6 rounds
:20 leg extensions
:10 rest
Then do
1 set
:60 body weight squats
6 rounds
:20 db bent over row (knee on bench)
:10 rest
Then do
1 set
:60 sled pull (or seated row)
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