MONDAY- pull#2 week 2 Phase 2 split 1

A1- front squats 4×8

a2- leg press 4×10

b1- mil press 5×6

b2-calf raises 5×10

b3-chins 5×6

C1- incline press 4×8

c2-cincline DB fly 4×8

D1- dips 4×6

d2- lateral press 4×8

d3-bent over raises 4×10

abs- 5×12 leg raises/ 5×15 decline situps

15min interval bike home= 100 burpees (1×50,2×20,1×15)

PM) about 300+ Burpees/5×8 invert chins/5×10 pylo pushups/kickboxing 15min/lunge jumps 3×12/ getups 2×25/ pushups (50+) Burpees 100



AM) bike about 1hr through backwoods

LATER= 5×7 dips/ 5×6 chins/5×12 decline situps/ 5×10 leg raises/planks/backbridges/ 100 pushups

SPRINTS= 15×20-30sec w/30sec jog down (slight incline) about 1min hard run after

100 Burpees (1×30,1×20,{2x1min heavy bag},2×25)

100 Burpees (300 vups)


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