Format: Timed Circuit

For Fat Loss/Muscle Growth:

Deadlifts, 8
Pull-Ups, 10
Sit-Ups, 10
Plate Prisoner Lunges, 5/side
80m Run, 1
x25 Minutes

For Strength:

Deadlifts, 2 (2 reps every 2 minutes)
x12 Minutes
—–
Pull-Ups, 10
Sit-Ups, 10
Plate Prisoner Lunges, 5/side
80m Run, 1
x12 Minutes

Power Hour, 7pm

Deadlifts, 3
Turkish Get-Ups, 1/side
x5
—-
Handstand Push-Ups, Max
Single Leg Box Jump, 2/side
x5

 

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