The One and ONLY Island Box!
Fitness/Competition
A. Front Squats @ 22×1 x 3-3-2-2, Rest 3 min (Warm up-GET HEAVY)
B. Front Rack Walking Lunges @ 10×0, 10/leg x 3 sets Start 95/65 go up Rest 2 min
C. 5 Sets @ HIGH EFFORT
30 Secs Row Calories (Air Dyne if you want SUCK-Get 80-100 Strokes)
30 Sec Rest
30 Secs Deadlifts (Perfect Form) 135/95
30 Secs Rest
30 Secs Lateral Bar over Burpees
30 Secs Rest