Muscular Endurance Week 2 Day 4

Dynamic warmup (10 min)

Front Squat - 4x7

Deadlift - 4x15

KB Box Step Up - 3x15/leg; do first leg before moving to other

Incline DB Curl - 3x12

Straight Bar Curl - 3x12

Single Arm DB Row - 3x10 each/arm

Hammer Strength Row - 4x10

Wide Grip Pull-Up - 3x8-12

Cardio

Sled Push/Pull - with 2-4 45# plates, push 50m/pull back 50m; repeat x3

Row - 4x1000m; 1:1 work/rest ratio (i.e. 4 min row = 4 min rest)

Static stretch (10-20 min)


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