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Description

Wendler531 based. Don’t forget warm up, & stretches


Exercises

Set 1: 1 round
Drink Water
Drink Water
20 seconds

Set 2: 1 round
Chest Stretch
Chest Stretch
20 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Small Forward Arm Circles
Small Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
20 seconds
Body Circles
Body Circles
20 seconds
Knee Circles
Knee Circles
20 seconds
Push-Ups
Push-Ups
1 minute
Basic Sun Salutation
Basic Sun Salutation
1 minute

Set 3: 1 round
Barbell Bench Press
Weights: Light
Barbell Bench Press
5 reps
Rest
Rest
1 minute
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
5 reps
Rest
Rest
1 minute
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
3 reps
Rest
Rest
1 min 30 secs

Set 4: 1 round
Drink Water
Drink Water
20 seconds

Set 5: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
5 reps
Rest
Rest
1 min 30 secs
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
5 reps
Rest
Rest
2 minutes

Set 6: 5 rounds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
5 reps
Rest
Rest
2 minutes

Set 7: 1 round
Transition
Transition
1 minute

Set 8: 1 round
Drink Water
Drink Water
20 seconds

Set 9: 5 rounds
Barbell Clean and Press
Barbell Clean and Press
5 reps
Rest
Rest
1 minute
Barbell Clean and Press
Barbell Clean and Press
5 reps
Rest
Rest
1 minute
Barbell Clean and Press
Barbell Clean and Press
3 reps
Rest
Rest
1 minute

Set 10: 2 rounds
Split Stance Barbell Shoulder Press
Weights: Heavy
Split Stance Barbell Shoulder Press
5 reps
Rest
Rest
1 minute

Set 11: 1 round
Drink Water
Drink Water
20 seconds

Set 12: 1 round
Rest
Rest
2 minutes
Split Stance Barbell Shoulder Press
Weights: Maximum
Split Stance Barbell Shoulder Press
Reps until failure

Set 13: 4 rounds
Dips
Dips
1 minute
Rest
Rest
1 minute

Set 14: 1 round
Rest
Rest
1 minute

Set 15: 3 rounds
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
10 reps
Rest
Rest
1 minute

Set 16: 3 rounds
Dumbbell Hammer Curl to Press
Weights: Moderate
Dumbbell Hammer Curl to Press
5 reps
Rest
Rest
1 minute

Set 17: 2 rounds
Dumbbell Pullover
Weights: Moderate
Dumbbell Pullover
5 reps
Rest
Rest
1 minute

Set 18: 4 rounds
Alternating Hammer Curls
Alternating Hammer Curls
1 minute
Rest
Rest
1 minute

Set 19: 1 round
Drink Water
Drink Water
20 seconds

Set 20: 4 rounds
Weights: Heavy
Rope Tricep Push Down
10 reps
Rest
Rest
1 minute

Set 21: 1 round
Transition
Transition
1 minute

Set 22: 3 rounds
Hanging L Raises
Hanging L Raises
12 reps
Rest
Rest
1 minute

Set 23: 1 round
Drink Water
Drink Water
20 seconds

Set 24: 1 round
Treadmill Running
Effort: Vigorous
Treadmill Running
20 minutes

Set 25: 1 round
Drink Water
Drink Water
1 minute

Set 26: 1 round
Chest Stretch
Chest Stretch
40 seconds
Chest Openers
Chest Openers
40 seconds
Quad Stretches
Quad Stretches
40 seconds
Big Toe Forward Bend
Big Toe Forward Bend
40 seconds
Standing Leg Stretches
Standing Leg Stretches
40 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
40 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
40 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
40 seconds
Head to Knee
Head to Knee
40 seconds
Center Leg Stretch
Center Leg Stretch
40 seconds
Butterfly
Butterfly
40 seconds
Plow Pose
Plow Pose
40 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
40 seconds

Set 27: 1 round
Drink Water
Drink Water
20 seconds


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