11/27/15

Strength & Conditioning
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Backsquat (HBBS, Beltless)
45 x 10
135 x 8
225 x 5
275 x 3
315 x 1
365 x 1
405 x 1 x 2 sets
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Conditioning
Hillsprint & Step-up Medley:
500M @ 10% and 5mph
300M @ 5% and 6mph
Dumbbell Step-ups @ 35lbs ea and 18" x 10
500M @ 10% and 5mph
300M @ 5% and 7mph
Dumbbell Step-ups @ 35lbs ea and 18" x 10
500M @ 10% and 5mph
300M @ 5% and 7,5mph
Dumbbell Step-ups @ 35lbs ea and 18" x 10
500M @ 10% and 5mph
300M @ 5% and 8mph
Time: 41:08
Total Distance @ Elevation: 2-miles
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Core and Strength Cooldown
3 Sets:
1:30 Plank Hold
30 x V-ups
Single-leg Extensions @ 50-65 lbs x 15
Cable Triceps Extensions @ 90lbs x 15