1. DB Squat Jumps, holding 10lb. DB’s: 4x6
2. Squat or Deadlift: 72.5% x 8, 77.5% x 6, 82.5% x 4 (J'ai fais les deux)
Base : Maxi squat= 140Kg, Maxi deadlift = 170Kg
3a. 45 Degree Back Raises (hold weight plate over chest): 3x15 (Disque de 10Kg)
3b. Seated MB Twists (feet off ground): 3x20 ea side (Ballon de 7Kg)
4. Timed one-mile run: You can do this on a treadmill or outside on a track, etc. If you
are unable to run due to injuries, you can substitute this with 2 miles on the exercise
bike or Elliptical. Whatever you choose, make sure you try and complete the distance
in the least amount of time. Record your time!
Time = 7min05 (sur tapis de course)
Largement améliorable
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