B-WL 047

WARM UP: 

- 10 Push Ups (SLOW)

- 20 Air Squats (SLOW)

- 10 Push Ups (FAST)

- 20 Air Squats (FAST)

 

Stretching Video

 

  

3 rounds: Don't stop during your sets! Unbroken reps please!

-Bench Press 30 to 50 reps 45 to 75 lbs (FAST)

4-6 min rest

-Deadlift 15 to 20 reps at 55 to 95 lbs (SLOW)

4-6 min rest

 

Elliptical: 20min cool down (speed 4 to 7mph)