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Warm Up – 5 minutes on the stepmill at level 10

Round 1 – 4 sets
250m row
15 reps – 30lb dumbbell swings
10 reps – 40lb back squat with a slow negative

Round 2 – 3 sets (video below)
20 reps – 50lb Barbell alternating toe taps
10 reps – 50lb chest press


Round 3 – 3 sets 
(video below)

10 reps – 50lb barbell deadlifts
10 reps – 50lb barbell upright rows
10 reps – 40lb overhead barbell press


Round 4 – 4 sets

15 reps – 70lb deadlifts
 
This workout should take you about an hour from start to finish. Enjoy! 🙂
 
 

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