Workout 82021

Warm up: 200 m jog
3 rounds:
10 push ups
10 strict press with the bar
10 air squats
Then
5x5 of strict press - build to moderate load; rest 1-2 mins
+
Front Squat 30X1 5x@65, 5x@75, 3x@85%
Rest 2-3 minutes between each round
+
Every minute on the minute for 10 mins
even(starting at 0-1): 5 strict pull ups, weighted 25#+ (#=pounds)
odd: 5 ring dips weighted 25#+
+
4 rounds
20 second full sprint
10 second walk rest
rest 5 mins
4 rounds 
20 seconds max sit ups
10 second rest 


Cool down: 200 m walk, thigh and shoulder dynamic stretching

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Please consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experience chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity. Also if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this training plan if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you encounter an injury while performing this plan please seek medical advice before continuing. The use of any information in this program in solely at your own risk.


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