June 29, 2015

MONDAY; 5PM

WARMUP: Supine Leg Whip – 1 set of 20 each leg; Turkish Getup – 53lbs x 5 reps each side

1 SET / 20 REP CIRCUIT (1-2 minute recovery between exercises)
Bulgarian Split Squat – 115 lbs x 20 reps each leg
Pull up x 15 reps / 30 sec rest / 5 reps
Single Leg Bridge – 80 lbs x 20 reps each leg
Chin up x 13/4/3 reps with 30secs/5secs/5secs recovery
Front Squat – 115 lbs x 20 reps
Single Leg Deadlift – 24Kg x 20 reps each leg
Incline Bench Press – 200lbs  x 5/4/3/3/3/2 reps with 30 sec recovery each set
Pistol Squat – 4 sets of 5 reps

ALFREDSON HEEL DROP
+25LB – 15 reps each leg

NOTE:
AM Heart Rate – 43 bpm

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