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Strength – Deadlift
5×5
- go heavy but do not sacrifice form
rest 3 min
weighted pull ups
7×2-3
- go heavy as well
- place a dumbbell between feet
rest 3 min
Dumbbell Bench Press
1×10
4×8
- slow and controlled
rest 3 min
Core – superset the following:
3 sets
50m single arm overhead dumbbell walk
15 hanging knee raises
- choose a heavy dumbbell, do a dumbbell snatch and hold over head and walk 50m then switch sides and walk 50m back
- keep core tight and stay upright as possible