SHOW:
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- or go back to the newest paste.
| 1 | Monday-Wed-Friday | |
| 2 | Workout "A" | |
| 3 | "Cross Country Practice" {2hr 30 min}
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| 4 | ||
| 5 | 1) 6-Pack Chris Heria (2x) - 18 Min | |
| 6 | - | 2) Suicide 6 Pack (2x) - 10 Min |
| 6 | + | 2) Suicide 6 Pack (1x) - 5 Min |
| 7 | ||
| 8 | - | Tuesday-Thursday |
| 8 | + | Tuesday |
| 9 | Workout "B" | |
| 10 | "Cross Country Practice" {2hr 30 min}
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| 11 | ||
| 12 | Back and forth lunges 10 on each leg | |
| 13 | Thrusters 15 reps | |
| 14 | Russian twists 40 reps | |
| 15 | Weighted Crunches 30 reps | |
| 16 | Hamer curl to shoulder press 12 reps | |
| 17 | Bent over rows deadlift 15 reps | |
| 18 | Rear Delt Flies 20 reps | |
| 19 | Bench flies 15 reps | |
| 20 | Cross tricep extension 10 reps on each arm | |
| 21 | Push up thrusters 15 reps | |
| 22 | Plank 60 sec | |
| 23 | x2 | |
| 24 | ||
| 25 | Thursday | |
| 26 | "Cross Country Practice" {2hr 30 min}
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| 27 | WOrkout "C" | |
| 28 | ||
| 29 | ▫️7x (3x deadlifts, 1x jump) | |
| 30 | ▫️8x each leg front/walking lunges | |
| 31 | ▫️2x15s goblet squat hold | |
| 32 | ▫️20x romanian deadlifts | |
| 33 | ▫️20x dumbbell swings | |
| 34 | ▫️15x3s negative calf raises | |
| 35 | x2 | |
| 36 | ||
| 37 | Chris Heria 6 Pack (1x) | |
| 38 | ||
| 39 | - | Workout "B" - 3x |
| 39 | + | |
| 40 | - | Workout "A" - |
| 40 | + | |
| 41 | Workout "B" - 2x | |
| 42 | - | 1) - 3x |
| 42 | + | Workout "C" (Just Legs) 2x |
| 43 | - | + Obliques |
| 43 | + | Workout "A" + Obliques - 2x |
| 44 | - | 2) - 2x |
| 44 | + | |
| 45 | *HILT/CARDIO* |
