Strength
Warm Up Set : 1 x 5 @ 40 % / 1 x 5 @ 50% / 1 x 3 @ 60%
Deadlift 3 x 5 @ 65, 75, 80% of your Training Max*
Press 3 x 5 @ 65, 75, 80% of yout TM
*Training Max = 90% of your 1RM
Accessory Work
5 Rounds / 10 reps per exercise
Banded Good Morning
Farmer Lunge
Banded Supine Pull Apart (Reverse Fly)
Dumbbell Side Bends
Cash out
2 Pull up, 3 Push OTM for 8: 00
Option to Run @ In & Out’s
Stride the Straight ‘s Walk the Turn’s or Telephone Poll to Telephone Poll
Warm up : Run Drills or 5 x 0:20 Skipping with 1:00 walk recovery
8 - 12 Sets
Keep in mind there is no such thing as over training, it’s under recovered. Strength Training is the main objective for the Day