SpeedStudio

1/5 THURSDAY

7PM

CIRCUIT x 3

ROW – 500 meters @ 150-200 watts (pronated)
BENCH PRESS – 170 x 8
SPEEDBAG – 3′
DEADLIFT (trapbar) – 230lbs x 5
RUN – 25 meters x 1 (80% effort)

1/2 MONDAY

10AM

CIRCUIT x 4

ROW – 20 Minutes @ 135watts
SPEEDBAG - 3minutes
PULLUP – 3 reps
 

1/1 SUNDAY

9AM

WARMUP: 1 MILE WALK; Dynamic Drills

STAIRS (60 Meters)
4 reps – sprint
RAMP (50Meters)
5 reps – 75-80%
PUSHUPS – 5 sets – 25 reps (125)
V-UPS – 5 sets – 15 reps (75)
1 mile walk