Thursday- PVF 5,7:15,8:15,9:15am,5:30pm

Lift:

Elevated BB lunges

Every 2min x 6

3 R/L total 6

5 chin ups

build to a heavy 3 per leg

Circuit:

35:20

Lap 1- 3 sets

Lap 2- 2 sets

1. DB Bench or box Single arm rows

2. DB Bulgarian split squats

3. DB Bicep curls

4. Banded hip flexor leg lifts

5. Core: supine sprinter toe touches

Single extremity movements (split sets in half for building muscle)

Building muscle, pick a weight you find your failing point before the 35 seconds. Heavier weight lower reps.

For lean muscle mass, pick a way that your failure point is at 35 seconds. Lighter weight higher-reps.