Test

Minimal training model : 

Alt 

Deadlifts or KneeRacked Deadlifts 

5 X 1 + 1 X 15

Dips 5 X 1 + 1 X 15 

5 X ( 7 Pullups on the :20 interval yes I know grip is compromised) .you WILL do 30 X Pullups this weekend! 

Alt

5 X Back Extentions 105

5 X Barbell Situps : 115 

Sprint 6 X :30 15 level Hill @ 10.0 speed w/1min walk between

Minimal training model : 

Alt 

Deadlifts or KneeRacked Deadlifts 

5 X 1 + 1 X 15

Dips 5 X 1 + 1 X 15 

5 X ( 7 Pullups on the :20 interval yes I know grip is compromised) .you WILL do 30 X Pullups this weekend! 

Alt

5 X Back Extentions 105

5 X Barbell Situps : 115 

Sprint 6 X :30 15 level Hill @ 10.0 speed w/1min walk between