Monday: 012218 (1-1)


Warm-up:

Conditioning:
4x800m Run @5K Race Pace: Recover to 74% of Max HR

DE Lower:
Speed Squat Variation: 8-10 sets x 2 reps

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Friday: 011918 (1-5)


Warm-up:

DE Upper:
Speed Bench (Bands): 8-10 sets x 3 reps
Superset with Pullups while warming up: 3 sets x 6-15 reps

ME Lower:
Deadlift: Find 1RM
Superset with Chest Exercise while warming up: 3 sets x 6-15 reps

MetCon:
3 Rounds:

Lower Back
Burpee
Rest after each round

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Tuesday: 011618 (1-2)


Warm-up:

DE Lower:
Speed Squat (Bands): 8-10 sets x 2 reps
Superset with Rows while warming up: 3 sets x 6-15 reps

ME Upper:
Close-Grip Bench Press: Find 1RM
Superset with Unilateral Leg Exercise while warming up: 3 sets x 6-15 reps

MetCon:
3 Rounds:

Triceps
Burpee
Rest after each round

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