1.24 Strength


Squat and Bench Press

3 at RPE-8, then -5% off for 4 sets of 3 reps


3 At RPE-8, then break up 15 more reps

Accessory Work


1:00 Step Up into Reverse Lunge/1:00 Rest X 6 sets

(3 rounds on the right leg, 3 rounds on the left leg. For dumbbell weight, I have seen females use 10-20#’s and Males 20-30#’s, but remember to pick the appropriate weight and appropriate height for step ups. There are two different ways to add stress. One could be go for a higher step or add weight if the step is too low.)

Part 2: 3 rounds

10 Single Leg Deadlifts (5 each side)

20 Single Leg Glute bridge (10 each side. If you have become proficient with glute bridge you can add a dumbbell on your hips to add a little more stress)

ABS: 3 Rounds

40 Side Bends

20 Side Crunch

20 Side Plank Row

40 Russian Twists

Team ARMS: 4 rounds

:20 Lateral Raises

:10 Rest

:20 Front Raise

:10 Rest

(I saw anything from 2.5 # plates up to 15# DB’s on this. If the weight you chose is too light, no worries. You can pause at the top for 2-3 seconds on each movement.)

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