Speed WRK

Rower: 10 Minutes
(4) Lower Back Extensions: 15 reps

SPEED SQUATS
12″ Box
6 sets of 2 x 245 plus Mini Bands

CONVENTIONAL SPEED DEADLIFTS
1 Plate Deficit
6 sets of 2 x 285lbs

Leg Extensions: 100 x 30lbs
(4) 20 x 100lbs 3 count negative
Leg Curls: 100 x 30lbs
(4) 20 x 75lbs 3 count negative

GHD: 15 reps
GHD back extensions: 15 reps
GHD Sit-Ups: 15 reps
Cable Crunches: 4 sets of 20 @ 125lbs

Nutrition
11am – 12oz Ground Turkey, ¼ cup Almonds
5pm – 12oz Chicken Breast, ¼ cup Almonds

Personal Training Available
Follow on IG @adrian_ohare

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