PERFORM 3 ROUNDS
1. Weighted Static Hold Flutter Kicks
2. Plank Shoulder Taps
3. Weighted V-Ups
4. Buzz Saw Planks
5. Single Dumbbell Alt Leg Raises
⏱ 30 SECONDS REST BETWEEN ROUNDS
Up Next in FREAK SQUAD TRAINING PHASES
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P3 - Day 1
UPPER BODY (60 SECS OF WORK/30 SECONDS REST) x 4 ROUNDS
1. Reverse Grip Rows
2. Bicep Curls
3. Shoulder Press⏱ 60 Seconds Rest after completing all 4 rounds
LOWER BODY (60 SECS OF WORK/30 SECONDS REST) x 4 ROUNDS
1. RDL
2. Lunges
3. Squats⏱ 60 Seconds rest after completing all 4 rounds
...
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P3 - Day 3
COMPLEX FUNCTIONAL MUSCLE #2
ROUND 1 (120 SECS OF WORK / 40 SECS OF REST) X 4 ROUNDS
1. Push Ups
2. Racked Squats
3. Bent Over Rows
4. Bicep Curls⏱ 60 SEC REST AFTER COMPLETING ALL 4 ROUNDS
ROUND 2 (120 SECS OF WORK / 40 SECS OF REST) X 4 ROUNDS
1. Upright Rows
2. RDL/Dead Lifts
3. Reverse ... -
P3 - Day 5
COMPLEX FUNCTIONAL MUSCLE #3
PERFORM 2 ROUNDS (60 SECS REST BETWEEN ROUNDS)
1. Racked Squats with Rotational Shoulder Press
2. Alternating Tripod Back Rows
3. Static Lunge (hold) to Shoulder Press
4. Over Head Db Squat to Tricep Extensions
5. Heavy Single Chest Press
6. Kneeling Single Lat...
