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DELOAD WORKOUT A] 5 MINUTE BLAST INSTRUCTIONS: ASCEND UP THE LADDER, EVERY ROUND YOU INCREASE BY 1 REP, GO AS HIGH AS YOU CAN UP THE LADDER IN 5 MINS SQUAT JUMPS PUSH UPS (EXAMPLE: ROUND 1= 1 SQUAT JUMP- 1 PUSH UP, ROUND 2= 2 SQUAT JUMPS- 2 PUSH UPS, ROUND 3= 3...
DELOAD WORKOUT A] 400 METER RUN B1] FRONT SQUAT 5X5 @ 50% OF YOUR 1 REP MAX B2] PULL-UPS 5X5 C1] OVERHEAD WALKING LUNGE WITH 45/25 LBS 3X40 YARDS C2] PLANK IN AND OUTS 3X20 C3] WALL BALLS 1X40 D] 400 METER RUN...
POSTERIOR CHAIN DEVELOPMENT STRENGTH A1] DEADLIFTS 5X2 A2] BAND PULL-APARTS 5X15 B1] SEAL ROWS 4X10 B2] WEIGHTED SUPERMAN HOLDS 4X :30 SECS C1] INVERTED ROWS 4X10 C2] DB ROMANIAN DEADLIFTS 4X12 FINISHER AS MANY ROUNDS AS POSSIBLE IN 10 MINS 30 BODY...
LOWER BODY DAY STRENGTH A] BACK SQUAT 5X2 (GO AS HEAVY AS POSSIBLE) B1] DOUBLE KB FRONT SQUAT 4X8 B2] LATERAL LEG RAISES 4X10 EACH LEG B3] PLYO STEP-UPS 4X8 EACH LEG C] DUMBBELL LUNGE WALK 1X100 (TOTAL) FINISHER AS MANY ROUNDS AS POSSIBLE IN 7 MINS: 15...
STRENGTH A] BENCH PRESS 5X3 B1] SINGLE ARM DB FLOOR PRESS 4X8 EACH ARM B2] OVER SHOULDER MED BALL TOSS 4X5 EACH SIDE C1] ASSAULT BIKE (ARM ONLY) 4X :30 SECS C2] DB PULL OVER 4X10 FINISHER AS MANY ROUNDS AS POSSIBLE IN 10 MINS OF: HAND STAND PUSH-UPS X5...
