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  • gamefaceent212

"Pyramid UP!"




note: alternate between two exercises starting with the lowest number, and work your way up to the highest.


For example: 1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each) means to do 1 push up and 1 squat, then do 2 push ups and 2 squats, then do 3 and 3, all the way up to 10


Warm Up

250 m row


1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each)

- stiff leg dead lift

- tricep pushdown


250 m row


1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each)

- back step lunge (hard count)

- neutral grip shoulder press


250 m row


1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each)

- hex press

- v-up on bench press



Workout

100 m Sled pull


1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each)

- inverted rows

- barbell squat to press (95/65)(75/45)


100 m Sled pull


1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each)

- HR Push ups

- DB bicep curls


100 m Sled pull


1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each)

- goblet squats

- hammer strength lat pulldown




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