General warm up
Then..,
15min. to finish…
50 Russian KBs 53/35
40 Sit-Ups
30 Cal
20 Air Squats
10 Devil Press 35/25
20 Air Squats
30 Cal
40 Sit-Ups
50 Russian KBs 53/35
then..,
Back squat
set 1: 15 full reps very light
set 2: 12 full reps :3neg and :3up
set 3: 3 half reps (just above parrall) into 3 full reps x3 ( 3 times thru. 18 total reps
set 4: repeat set 3 again
set 5: 12 full heavy reps / dropset / 15 half reps /dropset / 20 half reps
Then..,
3 sets
12-15 Lying db hamstring curl
immediately…
10 Db walking lunges
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