TRAINING: DAY 19

Exercise Sets Reps Comment

A BLOCK

Performed in a circuit with no rest between

Wall run 10 10 individual moves, but with 60-90 seconds
of rest between each circuit

Push-up 10 15

Kettle-bell swing 10 15

B BLOCK

Perform these moves in a circuit and keep

Deadlift 5 5 rest to an absolute minimum since you’re
working different muscle groups

Dumbbell single-arm chest press 5 10 per side

C BLOCK

10 per side
Performed in a circuit with no rest between
(switch arms
Single-arm dumbbell walking lunge 4 individual moves, but with up to 60-90
after 5 lunges per
seconds of rest between each circuit
side)

Ring row 4 12

Weighted pull-up 4 8

D BLOCK

Performed in a circuit with no rest between

Burpee 10 10 individual moves, but with 60-90 seconds
of rest between each circuit (if needed)

Machine row 10 100 meters

Barbell squat 10 10

NOTES:

S C I E N C E . I N N O VAT I O N . P E R F O R M A N C E . W W W. K AG E D M U S C L E . C O M