DeFranco's Agile 8 and Simple 6
NOTE: TODAY HAS A 25 MINUTE TIME LIMIT ON EACH MAIN LIFT (IE SQUAT, BENCH ETC)
- Squat: work up from an empty bar to a "9" on a 1-10 scale. This means you should feel like you have only one rep left in the tank
- Take about 10% off of that weight. Take 10 minutes and do as many sets of 2 as possible, resting as needed. These should also feel like a "9". When they get to feel like a "10", stop. Or if your 25 minutes runs out, stop.
- Bench and Row- Repeat step 1 and 2.
10 Wide grip curl
15 Ab Wheel Rollouts
- Your choice:
A. 22 Minutes:
15 Seconds KB Snatch
15 Seconds Rest
B. 22 Minutes on a soccer field. Run the length, slow jog back, continuous.