5 sets of plate squats(45lbs) X 50 reps 5 sets of jail house dips X 50 reps 5 sets of bent db rows 100lbs X 10 reps for each arm
Deadlifts 2 Sets of 225lbs X 20 reps 2 sets of 315lbs X 10 reps 2 sets of 365lbs X 5 reps 1 set of 405lbs X 3 reps
5 sets of hammer strength rows 3 45lb plates per side. 5 sets of rope pulldowns (like towel pullups) X 190lbs X 10 reps 5 sets of tricep rope extensions X 140lbs X 20 sets
30 min on bike kept hr above 130
20 min intervals on C2 500m sub 2:00 then 100 m slow then gun for 500m then slow for 100 m. rinse and repeat for 20 min and 5000m.
