Strength – Spend about 10-15 min to warm up for back squats then:
1×20
3×15
1×20
- make it tough but focus on form and push through
rest 5 min
Superset Dumbbell Bench Press and Dumbbell Bent-Over-Row (single arm)
2×12
3×5
1×15
- Be sure to do the recommended sets on both sides for the bent over row
- try to use the same weight
- if you have a spotter, use a barbell for both
rest 3 min
Core – complete 3 sets:
15 hanging knee raises (slow and controlled)
rest 1 min
hold an accumulated 4 min squat
rest 2 min
3 sets of 25 back extensions or supermans
