531 CYCLE 5
Wave 1
Session 3

BENCH
45 (10)
135 (5)
150 (5)
170 (7)

NECK HARNESS
30 (25, 25, 25, 25)

CABLE PUSHDOWN
70 (10, 10)


CONDITIONING

Round 1
Jump Rope-single unders x50
Heavy Bag-jab/punch x30
50lb Sandbag Clean & Press x10
Heavy Bag-Roundhouse Kick 15 left, 15 right
50lb Sandbag Shoulder & Squat x10
Heavy Bag-Front Kick 15 left, 15 right
Jump Rope-single unders x50
Total 5:01

Round 2
Jump rope-single unders x50
Heavy Bag-jabx30
10 pushups
Heavy Bag-punchx30
10 pushups
Heavy Bag-jab/punch x30
Jump Rope-single unders x50
Total 3:45


FM
chinup x1