DeFranco's Agile 8 and Simple 6
- 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 5% off of that weight. Take 10 minutes and do as many sets of 2 as possible, resting as needed. This is NOT a grind or a race. Take your time and focus on quality doubles. When the reps start to grind, you're done.
- Bench and Row- Repeat step 1.
- Bench and Row- Take about 10% off step 3, and in a 15 minute span perform as many triples as you can, resting as needed. Again, not a race or a grind. Take your time and focus on quality, "fast" reps. When the reps start to grind, you're done.
10 Wide grip curl
15 Ab Wheel Rollouts