Workout – April 11th

Strength – Bench press or dumbbell bench press

1×12

5×5

2×15

• go heavy for the sets of 5 and do a light burn out for the sets of 15

rest 3 min

Stamina – superset barbell up-right-row and bent-over-row

perform 3 sets (with same weight)

max up-right-rows right into max bent over row

• rest 2 min between each set
• remember – max is until failure

rest 5 min

Cardio – 1 mile run for time

• go for personal best
• then walk for 3 min (cool down)