Heavy Legs, chest, intense throw
Warm Up: 1 mile incline walk: 5.0 incline / 3.0 speed
Super Set #1
Foam Roller Single Arm DB Bench: 3 x 10 x each arm
Squat: 3 x 10
15 pure sit-ups
Super Set #2
Chain Weight Straight Bar Incline Bench w/DB Hold: 3 x 10
Lunges: 3 x 10
25lb. abdominal rotations
Super Set #3
Clap Push Ups: 3 x 10
Hamstring Hyper: 3 x 10
Abdominal Hand Walk w/feet on roller: 3 x 25yd walk
Super Set #4
Single Arm Machine Bench: 3 x 10
Pit Shark Squat: 3 x 10
Stability Ball Cruch & Hold (3 seconds) 3 x 10
Intense Throw
QORE Warm Up
20 routes, 20 completions - full speed
Workout time: 1hour 30 min
