Put Forth Effort

Pull Day

Warm up 

Assault bike – 10 min

5 rounds of:

100 jump rope skips 

10 pull-ups 

Core Training (focus on contraction)

2 rounds of : 

100 stick twist 

100 stick side bends 

25 reverse crunches 

50 ankle taps

50 flutter kicks 

25 hip bridges 

10 leg raises 

Deadlifts

10@135lbs

5@185

5@225

4×6@275

Resistance Band Face pulls 

8×15

Barbell rows – underhand grip hand grip

3×15@135lbs 

Ez bar upright rows 

3×12@70lbs 

Lat pull downs 

20@85lbs 

15@100

12@120

12@140

12@160

Ez bar curls 

12@50lbs 

12@60

12@70

Cable rope pullovers

12@70lbs

12@85

12@100

Seated DB Bent Over Rear Delt Raises 

3×12@30lbs 

DB hammer curls 

3×12@30lbs

Finisher – Farmer Carries 

3x50ft @53lbs kettlebells