3 Rounds:
1min. of Russian Twists w/ 15lb Plate
1min. of Max Cals
1min. of Plank
1min. of Ball Slams /KBS /Burpees
1min. Rest
Then..,
Back Squat
* All reps are performed with a :3 neg
1- 15 reps moderate (50-60%)
2- 12 reps :3 neg
3- 10 reps :3neg
4- 8 reps :3neg
5- 8 reps :3 neg
rest 2:00 between sets
Then..,
Deadlift
* All sets are performed with :2 neg
1- 15 reps moderate
2- 12 reps
3- 10 reps
4- 8 reps
5- 8 reps
Then..,
BB Curls
1- 15 reps
2- 12 reps :3neg
3- 10 reps :3 neg
4- 1 half rep from bottom + 1 full rep. x 7 (14 reps
5- 10 Heavy reps into 10 mod reps into max LIGHT REPS!!!
+
50 x 3 Banded tricep pull downs
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