Always warm up. General warm up to raise the heart rate and prep the body for work, then specific warm up for the body parts and movement patterns you’ll be hitting in the workout.
Always cool down. Ease off with some slow cycling / walking and some stretching / mobility.
For this blog I’m only listing the main lifts and top weights – Assume I’ve warmed up and done some warm up sets before I hit these weights. You should do the same. Plus remember it’s always form first – only move weights you can do so safely.
Pull Ups – accumulate 60 reps
Bicep curls 4*10@40kg (barbell)
3*30 minute cycle rides
Pendlay row 5*5@90kg
40kg sandbag lunges 3*16
Strict press 10*3@60kg
Upright row 4*6@40kg
4*10 strict toes to bar
Assault bike 10 min steady
30 seconds max effort, 2 mins rest *7
5 min cool down
5 minute AMRAP
40kg sandbag throw over shoulder
Rest day – 100% Daddy Daughter time 🙂
Tempo Pause Squats 5*3@125kg – 3 seconds down, 3 seconds pause at the bottom, drive up.
80 unbroken lunges