12-10-8-6min run
rest 2min between sets
- running pace should be 80-90% effort for each run. Because the running time decreases, the speed from set to set should increase and still be an 80-90% effort for that duration. -
3 sets of:
15 sec. bulg. split squat hold at mid range
into 8-12 bulg. split squats
rest 30-45 sec. between legs
3 sets of:
5-8 push ups with 2x2 sec. hold at mid range and bottom
rest 30-60 sec.
15-20 bent over rev. flys (1 sec. hold at top)
rest 30-60 sec.
100 glute briges
5 min marching (suitcase)
5 sets (will increase over the next week)
4-6 Front foot elev. Split squats (each side) with 2x3sec. iso hold (bottom pos. + mid range on concentric) - heavy but perfect form - (do 1-2 more reps than last week or a little bit more weight)
rest 2-3 min
5 sets (will increase over the next week)
4-6 BB Snatch grip rom. DL with 2x3sec. iso hold (bottom pos. + mid range on concentric) - heavy but perfect form - (do 1-2 more reps than last week or a little bit more weight)
rest 2-3 min
5 sets (will increase over the next week)
4-8 (def.) push ups with 2x3sec. iso hold (bottom pos. + mid range on concentric) - (do 1-2 more reps than last week or increase ROM)
rest 2-3 min
3 sets
16-20 alt. weighted stepups (controlled descent// goblet)
16-20 facepulls (1s hold)
rest 60s