A. Squats- 3 sets of 5 reps/ or Deadlifts- 1 set of 5 reps- for either add 5-10# to last time.... what do you mean you don't know what you had on there last time? Start writing down your workouts!
B. 3x
-Bench Press- 5 reps - add 5# to last time
-Lower Ab Coordination- as many reps as you can hold spine to floor (this is the one I showed you- lift one leg, crush your hand and then lower the leg keeping hand squished... repeat alternating sides until unable to keep pressure)
Rest 1-3mins
C. 5x heavy and fast
- 30s One Hand Farmer walk (weak hand); 30s active rest
- 30s One Hand Farmer Walk (strong Hand); 30s active rest
**Keep posture perfect here, no excessive leaning to the side. THis might mean that you need to lessen wt. to accomodate upright torso/posture- you can always go faster if it feels easy!
D. Got time? Play around with dragging the sled, running stairs etc. Just remember, we are not trying to crush ourselves but make ourselves better! This means that this can be taxing work but once you notice a decline in performance you best be calling it quits for the day!
Some good stretches to finish off the day:
Quad Stretch.... too awesome! Be careful and try to straighten hip in every position (clench butt cheek).
Hamstring Stretches- keep low back off floor in nuetral alignment the whole time. Remember do with straight knee and bent knee to get more benefit.
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