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Day 2 - Build Muscle (16th-21st Jul)


3 rounds of:

10 Cal Assault Bike

10 Banded Squats

30 second Squat Hold (at the bottom)



Back Squats - Build to a heavy 1


Back Squat - 4 sets of 5-10 @75% of testing weight

4 sets of:

6 Pull ups

10 Bulgarian Split Squats - hold dumbbell if possible (each leg)

*:90 seconds - 2 minutes rest between sets

5 sets of:

8 Seated Rows

*Rest :90 seconds - 2 minutes between sets

4 sets of:

10 Lat Pulldowns - A-Frame handle

24 Alternating Dumbbell Bicep Curls (12 each arm)

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