Workout – October 3rd

Have any questions about any of the exercises below? No worries, Check out full demonstration HERE

Warm up

Strength – 8×3 weighted pull ups

• go as heavy as possible
• use dumbbell between feet 

rest 3 min

Back Squat

1×15

5×5

1×15

• go heavy on the 5×5

rest 3 min

Core – weighted planks

4×45 sec on and sec with a 25-45lb plate on lower back

rest 2 min

Cardio – 40 min on either the elliptical, bike or swim