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Description

Wendler531 based. Don’t forget warm up, & stretches. 5 reps barbell, 10 reps machine, reps to failure all else


Exercises

Set 1: 1 round
Drink Water
Drink Water
20 seconds

Set 2: 1 round
Chest Stretch
Chest Stretch
30 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 min 30 secs
Basic Sun Salutation
Basic Sun Salutation
1 min 30 secs

Set 3: 1 round
Barbell Deadlifts
Weights: Light
Barbell Deadlifts
13 seconds
Rest
Rest
1 minute
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
13 seconds
Rest
Rest
1 minute
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
8 seconds
Rest
Rest
2 minutes

Set 4: 1 round
Drink Water
Drink Water
20 seconds

Set 5: 1 round
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
13 seconds
Rest
Rest
2 minutes
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
13 seconds
Rest
Rest
2 minutes

Set 6: 5 rounds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
13 seconds
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 Bent-Over Rows
Barbell Bent-Over Rows
13 seconds
Rest
Rest
1 minute
Barbell Bent-Over Rows
Barbell Bent-Over Rows
13 seconds
Rest
Rest
1 minute
Barbell Bent-Over Rows
Barbell Bent-Over Rows
8 seconds
Rest
Rest
1 minute

Set 10: 2 rounds
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
13 seconds
Rest
Rest
1 minute

Set 11: 1 round
Drink Water
Drink Water
20 seconds

Set 12: 5 rounds
Pull-Ups
Pull-Ups
1 minute
Rest
Rest
1 minute

Set 13: 3 rounds
Neck Bridging
Neck Bridging
25 seconds
Rest
Rest
1 minute

Set 14: 1 round
Hanging L Raises
Hanging L Raises
40 seconds
Rest
Rest
1 minute

Set 15: 3 rounds
Incline Twist Sits
Effort: Vigorous
Incline Twist Sits
1 minute
Rest
Rest
1 minute

Set 16: 1 round
Drink Water
Drink Water
20 seconds

Set 17: 2 rounds
Weights: Heavy
Side bends Weighted
25 seconds
Rest
Rest
1 minute

Set 18: 1 round
Transition
Transition
1 minute

Set 19: 3 rounds
Plow Pose
Plow Pose
1 minute
Rest
Rest
1 minute

Set 20: 1 round
Drink Water
Drink Water
20 seconds

Set 21: 1 round
Treadmill Running
Effort: Vigorous
Treadmill Running
30 minutes

Set 22: 1 round
Drink Water
Drink Water
1 minute

Set 23: 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
Child's Pose with Side Reaches
Child's Pose with Side Reaches
40 seconds

Set 24: 1 round
Drink Water
Drink Water
20 seconds


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