RECOMENDED FOR 2-3X PER WEEK D1: Assistance - 2-4 sets - 12-20 Exercise Ball Hamstring Curl - 5-10 Ring Pullups (# if possible) D2: Work Capacity - Row or Bike Cals: AMRAP 3min, Rest 1min, do it again. D3: Core - Break up as needed - 50 Weighted Situps (Heavy)
- :90s both sides Renegade Row Plank Hold
RECOMENDED FOR 4-5X PER WEEK D4: Assistance - 8-15 Barbell Curl - 20 Paused Band Pushdown D5: Endurance Capacity - 1 Mile Run (# if possible)