Workout 1

  1. Warm-Up
    5 minutes jogging. At the top of each minute, 15 push-ups

  2. Back Squats
    5x5 back squats
    *focus on getting down below parallel

  3. Bench Press 5x5 @ 130/135
    *feel it out and use a weight that you'll have to struggle to get the 5th set

  4. Dips - 5 sets max reps per set

  5. Conditioning
  • 800m run
  • 7 rounds of 5 pull-ups / 10 push-ups / 15 air squats
  • 800m run
  1. Lunge University
    100-150 lunge steps with your favorite music blasting
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