Summer Swole > Weeks 4-6
WARMUP (1x):
Cable SA Upright Rotation x15/e
Band Quad Extension x8/e
Jump Rope x(:60)
Cable SA Rear Delt x12/e
DB High Plank SA Alt. Iso Row x8/e
DB Step Back Lunge-To-Press x3-5/e
Band Y-Squat x8-12
Bosu Push Up x20
FOAM ROLL:
T-Spine, Quads, Chest, IT Band
ROUND 1 (3x):
*superset the following exercises
Set 1: 3 @ 70% (+Chains)
Set 2: 3 @ 75% (+Chains)
Set 3: 3 @ 80-85% (+Chains)
Cable 1/2-Kneeling SA Pull Down x8/e
ROUND 2 (3x):
*superset the following exercises
MB Slam x8
MB Keg Toss x3
ROUND 3 (3x):
*superset the following exercises
SL Leg Press x8/e
Goat-Bag Back Extension x12-15
DB Shoulder Press x8-12
ROUND 4 (3x):
*superset the following exercises
Box Jump x3
Stationary/Watt Bike (High Intensity) x(:15)
ROUND 5 (3x):
*superset the following exercises
Hammer Low-Row Alt. Iso-Hold x(5-4-3-2-1)+5
Cable-Rope Upright Row x12
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