4/8 & 9
A.M. SLED
5 ROUNDS reverse sprints 8 min.
P.M. SHOULDERS & CALVES
2×10 triangle push-up warm up
5×5 close db presses 30’slbs 60 sec. rests
4×10 cable shrug holds 130 30 sec. Rests
lean outs 20’slbs. 90 sec. Rests
2×10 lateral raises 15’slbs. 60 sec. Rests
340lbs. Calf press sequence: 3 rounds 10 reps (f/i/e), 20 hops, 30 calf squats
post 5 bike sprints 30 sec on/off: last one for 60 sec. on
A.M. sled for time
20 min.
Back, Chest, Arms, Abs
2×20 push up warm up
5×5 superset flat bench/barbell row 115lbs/95lbs 90 sec. Rests
5×5 superset close grip bench incline/standing barbell curl 85lbs/75lbs 90 sec. rests
3×4 ss wide grip pullup/row bar pullup 90 sec rests
2×15 35lbs. Chest busters/corner rows
2×15 all:
lying cable crunch 20
torso cable twist 30
seated cable pull 10
reverse swiss ball hypers
10 wind sprints
