Warm-up:
2-5 mins jogging/biking etc... WFI protocol?
arm circles and leg swings
do a few reps of each exercise for a few rounds- first round really easy and add a bit of weight/intensity each time to get warm, be sure to keep effort at a warm-up level.
Workout:
A. Deadlift; 3 sets of 5 at about 90% of previous 5 rep max- or 3 sets of 5 at moderately heavy wt., able to do all reps with good form and still have a little in the tank when done.
B. 6x
5 Chinups or Bent over BB Rows- use a wt you can do all reps with full ROM
10 DB Thrusters (20# per hand) or Wall Balls (20# ball)
100' Farmer Carry- Heavy... increase wt. each set if needed to find a near max load, minimum wt use foam pails.
2:00-3:00 rest
** Each set will be a maximum of 2:00 to get the appropriate training response
Thruster- so them quick with full range: butt below knees and standing with arms locked overhead.
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