Day 3 - Build Muscle (13th-18th Aug)

PREHAB/WARM UP

Start a clock for 8 minutes and complete as many rounds as you can of:

200m ski Erg

10 Plank to Push ups

:30 second Banded Lat Stretch (each arm)

STRENGTH

Back Squats

5@77%

1@83%

5@77%

1@85%

5@77%

1@87%

*Rest 2-5 minutes between sets

Then,

Shoulder Press

*All reps and percentages as the above

5 sets of:

6 Front Squats OR Leg Press'

10 One Arm Rows (each arm)

12 Incline Smith Machine Bench Press'

*Rest 2 minutes between sets.

4 sets of:

12 Machine Shoulder Press'

12 Lat Pulldowns

20 Leg Extensions

*Move from exercise to exercise, like a slow circuit, rest as you need to throughout the 6 rounds.