1. DB Squat Jumps, holding 10lb. DB’s: 4x6
2. Deadlift mode Wendler week1 : 65%x5 (105kg), 75%x5 (120kg), 85%x5+ (137kg max rép)
Base maxi deadlift = 90% de 180Kg = 162Kg
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!
Legacy Time = 7min05
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