Warm-Up:
400m Jog
3 Rounds:
10 Hand Release Push-Ups
15 Air Squats w/ stall at the bottom
20 GHDs
25 AbMat Sit-ups
Strength:
Back Squat, 5 sets of 5 repetitions
Bench Press, 5 sets of 5 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Deadlift, 5 sets of 1-2 repetitions
Captains of Crush Grip Trainers, 3 sets of 15 repetitions
Bent Over Barbell Row, 5 sets of 5 repetitions
Cool-Down:
400m Walk
PVC Shoulder Girdle Stretch
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
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