Strength:
Rest 1-2 min. between
sets
Bench Press 70%
10 x 50%, 5 x 60%, 5 x 65%, (3 x 8 x 70%)
20-30 lb. MB Squat to
Chest Passes 100’ x 4
Heavy DB Rows
(Increase weight each set)
2 x 10, 2 x 8, 2 x 6, 2 x4
Heavy Rope Sled
Pulls: 5 sets TIMED! Record each
round
100’ rope increase weight on sled each set
The time it takes you to complete the rope pull do the same
time on the Airdyne
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