Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Front Squat 2-2-3-3-3-3-3-3
Front Squat 2×2,6×3@80%
– Complete a set every 90 seconds, on the 3rd – 8th set complete 3 reps –
* Use same weight for all 8 sets
Alfred Pennyworth
27-21-15-9
Calorie Assault Bike
KettleBell Swings (70/53)
*Women Cals. 21-15-10-6
Accessory
3 sets
12 Dumbbell Seated Z-Press
8-12 Glute Ham Raises (OR 24 Superman)
