McGill's Big-3 - 2 stimulative sets each exercise
-McGill Curl-up-Side-plank
-Bird-dog
B. Double KB Deadlifts - 6 reps @ 2020 tempo x 4 sets
I didn't have a trap bar and the heaviest kb at my gym are 75lbs
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6-8 Alternating Sets on the 3min:
Odd:
10 Cal C2 Bike @ 10 Damper
12 Box Step Ups with light load in back rack
16 Wtd Vest Air Squats
Even:
10 Cal C2 Bike @ 10 damper
10 Wall Balls @ 30
16 Walking Lunge Steps w WTD Vest
6-8 Alternating Sets on the 3min:
Odd:
10 Cal C2 Bike @ 10 Damper
12 Box Step Ups with light load in back rack
16 Wtd Vest Air Squats
Even:
10 Cal C2 Bike @ 10 damper
10 Wall Balls @ 30
16 Walking Lunge Steps w WTD Vest
Sets 1, 3, and 5 were about 2min or so. Sets 2, 4, and 6 were about 1:30. I slowed down on the last two sets quite a bit, 2:30 or so for each
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