Workout Summary

15,12,10x10lb lateral raise
15,14,10x10lb tricep extension
15,12,10x10lb shoulder press

15,13, 13x40lb back lat Pulldown
15,14, 13x40lb front lat Pulldown
15, 12, 12x40lb supinated lat Pulldown

2 rounds of 500m row and 10 push-ups


Friday (I did Saturday’s workout on Friday):

10x3x37kg Cleans

4 sets of:

  • 5×17.5 Dumbbell lateral raise
  • 10 Box Jumps
  • 10 Overhead Medicine Ball Throw
  • 10 Broad Jumps
  • 10 Medicine Ball Slam

3 sets  in 12 minutes of:

  • 1 min bike sprint
  • 250m row
  • 10 pushups

SATURDAY AND SUNDAY: Hike to Created Butte and back! 12 miles each way and absolutely beautiful.



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