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Warmup:

  • 30 minute bike
  • Dynamic Stretching
  • Foam roll

Primary Lift: Bent over Barbell Row + .15 mi Sprint (10.5 mph)latsexercisearticle

  • 135 lb x 5 + Sprint
  • 185 lb x 5 + Sprint
  • 195 lb x 5 + Sprint
  • 205 lb x 5 + Sprint
  • 225 lb x 5 + Sprint

Lift 2 : Weighted pull-ups + Pushups + .15 mi Sprint (10.5 mph)

  • BW x 8 + 25 + Sprint
  • 25 lbs x 8 + 25 + Sprint
  • 25 lbs x 8 + 25 + Sprint
  • 25 lbs x 8 + 25 + Sprint
  • 25 lbs x 8 + 25 + Sprint

Lift 3: Single Arm Dumbbell Row + Pullovers + Pushups + Sprints (10.5 mph)

  • 70 lbs x 8 + 60 lb x 8 + 25 + Sprints
  • 70 lbs x 8 + 60 lb x 8 + 25 + Sprints
  • 70 lbs x 8 + 60 lb x 8 + 25 + Sprints
  • 70 lbs x 8 + 60 lb x 8 + 25 + Sprints

Lift 4: T-Bar Row + 20 Seconds Battle Rope + Pushups + Sprints (10.5 mph)rope-guy-exercise

  • 135 lbs x 8 + 20 + 25 + Sprint
  • 135 lbs x 8 + 20 + 25 + Sprint
  • 135 lbs x 8 + 20 + 25 + Sprint
  • 135 lbs x 8 + 20 + 25 + Sprint

Lift 5: Barbell Flat Bench

  • 135 lbs x 3
  • 185 lbs x 3
  • 205 lbs x 3
  • 215 lbs x 3
  • 225 lbs x 3
  • 240 lbs x 3  

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