WARMUP (10 minutes)
- Foam Roll Complex (back,IT, hamstrings)
- Lax Ball Glutes
- 20 Jumping Jax
- 10 Air Squat Hamstring Stretches
- 10 PushDogs
- Lunge Knee Circles (10 each way)
- 10 Rollover V Sits
- Dirty Dogs (10 each way each leg)
- Windmills (10 Each Direction)
- Leg Cross Sits
BAR COMPLEX (1 set 3 minutes)
(use just the bar and finish all exercises without putting down bar)
- Hang Snatch * 8
- Overhead Squat * 8
- Back Squat * 8
- Good Mornings * 8
- Bent Over Row * 8
- Deadlift * 8
Main Exercises
- Bench Press 45-25 only (10 minutes)
- Standing Press 45-25 only (10 minutes)
Gaser
5 Minute Distance Run (Max Distance in 5 Minutes)
45/25 Only. You may only use 45 and 25 pound plates on the bar. Use nothing if you can only do the bar. Warm up with some light sets, and work up to a max of up to 10. Then two two more sets, after 2 minutes of rest. You’re likely going to be able to do less reps than the first set.
Increase to the next plate level when 10 reps are reached on your first set. For instance, if you can do 8 reps max first set on the bench at 135, stay there until you can hit 10 reps. Then up to 185. The next interval would be 225. Remember, you can only use 45s and 25s. Don’t use 2 25lb weights in a row to cheat. This works best on big complex exercises like bench, standing press, squats, and deadlifts. With deadlifts, only do your one max set, don’t do any followup work. There’s something cosmic about the deadlift, you can’t handle too much.