Monday Funday! Workout

Warm up:
400 m run (once)
+10 minutes or 3 rounds of:
10 walking lunges
10 air squats
10 sit-ups
10 box step ups
+

Then
BS: warm up 15 back squats with empty bar bell, controlled 3 second count down.
back squat- 5x@65%, 5x@70%, 5x@75%; rest 2-3 min b/t sets (%'s are of 1 rep max)

+

Then
8 -10 Strict press @105#; rest 20 sec (drop weight if needed)
20 hanging knee raises; rest 90 sec x 3 sets

+

then
21-15-9 , 20” box step ups with 105 lb. weight back racked rest as needed between each (can use dumbbells if in each hand 50#.)

 

Cool Down: thigh and shoulder dynamic stretches. 


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