Warm up
3 rounds
10 DB skull crusher (very light)
10 superman's
10 bird dogs (view here)
4 rounds
10 DB chest flies
4 inchworms
4 hand release push ups
5 Rounds
15 leg extensions (light to moderate/light weight)
10 wall calf raises (view here)
12-15 mid-range partial dumbbell press (light, moderate/light) (view here)
Strength
5*8 Bench Press (work up in weight each set with the last two being the heaviest)
5 Rounds
15 Tricep Pushdowns
15 Dumbbell Calf Raises on a weighted plate (view here)
5 Rounds
12 Incline Dumbbell Bench Press
15 Leg Extensions (moderate/heavy to heavy)
5 Rounds
8 hanging leg lifts
20 Bodyweight squats (unbroken)
5 Rounds
12 DB Incline Champagne Press (view here)
15 Bodyweight calf raises (toes out) (view here)
Conditioning
7:00 AMRAP
50 m sled push (sprint)
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