Warm up: Active streching, 5min bike
Strength: Incline Bench 5x5 superset with Shrugs 5x5, Bench Press 3x10 superset with close grip Cable Rows 3x10
Stamina: 4 rounds -10 Weighted Chest Dips, 10 Pull-ups, 10 Decline DB Press, Weighted Back Ext
Core: 3 rounds, 30 Side Raises, 10 Standing Cable Oblique Crunches, 40 Weighted Mason Twist, 20 Oblique JackKnives
Cardio: 3 mile run as fast as you can
Workout was created by Daniel Whitlow a trainer at Klein Fitness.
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