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