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Wednesday: Cardio / Full
Full Body + Cardio7 exercises
Long-distance run paired with compound full-body lifts and bodyweight skills.
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Running (Outdoor)
1 setRun for time
Set 15 miles
2
Deadlift (Barbell)
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62
3
Bent Over Row (Barbell)
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62
4
Overhead Press (Barbell)
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62
5
L-Sit Hold
3 setsParallettes or floor
Set 130 sec
Set 230 sec
Set 330 sec
6
Handstand Hold
3 setsWall-assisted
Set 130 sec
Set 230 sec
Set 330 sec
7
Push-Ups
6 setsSet 112
Set 210
Set 38
Set 46
Set 54
Set 62