Workout 12

  1. Warm-Up
    3 Min Jog then...
    3 rounds
    10 push-ups
    15 air squats
    20 sit ups

  2. Back Squats
    5x5 (move up 5# from last workout)

  3. Stamina Conditioning
    For Time
    10-9-8-7-6-5-4-3-2-1 Bench Press @ 75% bodyweight - this will be 55 reps, so choose wisely
    10 Pull-Ups after each set of bench
    *You can rack the bar if needed - and you'll probably want a spotter

  4. Conditioning
    7 Rounds
    200m sprint
    7 Dead Lifts @ 75% of max

  5. Lunge University 250 walking lunges
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