20lb Weighted Vest
Warm up
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10
Treadmill intervals, 5.5mph, and 3mph, 1 minute duration, just over a mile in 15 minutes
3 rounds
Farmers Walk, 100#, 90#, 80#
4 way neck machine, 150#, 5 reps each direction
Cable crunches, 150# 20 reps
hyper-extensions, 15 3eps
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