Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength –Back Squat (rest 2 min between each set)
Maintain Proper Form For All Sets
1×5 @ 60% of one rep max
1×3 @ 70%
1×2 @ 80%
1×2@ 90%
1 x 1@ 95%
Rest 5 min
Perform 4 sets (one time through the list is one set)
10 bent over row (moderate weight)
20 burpees
rest 4 min
Core – 3 sets of each
15 Butterfly situps
20 – 4 Count flutter kicks
Side plank 30 sec each side
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