2 rounds of:
8 Split Stance Good Mornings (each leg)
30 Banded Pull Aparts
:30 second Hang on pull up bar
Deadlifts - 4 sets of 5-8 reps @ 70% - 76% of your best lift.
:70 seconds rest between sets
*Tempo for each rep is 4 seconds down, 1 second up.
*As Back Squats
Barbell Upright Row - 12/10/8/6
:60-:90 seconds rest between sets.
4 rounds of:
6 Deadlifts @50% of your best lift
12 Dumbbell Front Raises
15 GHD Sit ups (Only go to horizontal if you are new or not confident with the GHD. Scale down = weighted AB Mat Sit ups)
*Only rest when needed.
*Choose moderate to heavy weights.
5 sets of:
15 Leg Curls
Max reps Barbell Reverse Curls - Guys 20-30kg/Girls 10-20kg
15 Calf Raises (Heavy)
:60-:90 seconds rest