Perform the workouts below for the next 4 weeks, then move on to the next phase.
Rest
Optional:
Lunges- 200-400 meters
abs- 100 wheels or crunches
back extension- 4 x 10
Max Effort Lower-
Back Squat:
10 sets of 10
Reverse Hyper
Optional: Walking Lunges 200-400 meters
GPP Day
Max Effort Upper
Bench Press
Military Press
5 sets
Skull Crusher- 30 reps
Cable Curls- 20 reps
Face Pulls- 20 reps
Dynamic Effort Lower
Back squat to a box- 8 sets of 2
Stiff Leg Deadlift- 3 sets
Barbell Lunge-
REST
walking Lunges- 200-400 meters
Abs- 100 wheels
Back Extension- 4 x10
Dynamic Effort Upper
Bench Press: 8 sets of 2
Weighted Dips
4 set Tri-Set
Walking Lunges- 200-400 meters
