500 Meter Row
Wall Squat Holds 30 seconds 3 sets
Banded Hamstring Stretch
Banded Box Squats hit a 1-3 rep max
Rep Scheme 10, 8, 7, 6, 5, 4, 3s
20 Rep squat of 80% Max Back Squat
Superset Bicep curls/ Triceps Extension, 3 sets of 20 reps
- These sets are without rest, once you finish one set of bicep curls you immediately go to the triceps extensions. You will go back and forth without rest until you have completed all 3 sets of each exercise.