September 16, 2016

FRIDAY; 4AM

1 SET x 20 REPS (2 minute recovery between exercises)
Goblet Squat – 53 lbs
Step Up – 18″ Box + 10 lbs
Overhead Squat – 85 lbs
Squat – 185 lbs
Single Leg Deadlift – 24 kg
Hanging Leg Raise
Push-ups – single leg
Alfredson Heel Drop + 25 lbs

PLYOMETRICS
10″ drop / jump each direction – 3 sets of 4 reps
Single Leg Jumps – 3 sets of 10 reps

RING PULL-UPS
1 set x 10 reps

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