The workout:
(squat x 15, body row x max, dip x 10) x 3
(squat x 15, body row x max, dumbbell press x 10) x 3
(squat x 15, body row x max, push-up(hands close) x 10) x 3
(squat x 15, body row x max, push-up(hands regular) x 10) x 3
(squat x 15, body row x max, push-up(hands wide) x 20) x 3
*All done w/ 15 lb vest.
I show one round of each.
The workout:
Squat/Push-up (hands close) ascending ladder 1 to 10 by 1’s
Squat/Push-up (hands regular) ascending ladder 12 to 20 by 2’s
Squat/Push-up (hands wide) descending ladder 20 to 1 by 2’s
7 or 8 sets of body rows max reps w/ 20 second iso-pull at falure
(all done w/ 15 lb vest)
I show set 10 of first ladder, set 20 of second and third ladder, and last set of rows.
This workout is very simple, but brutal. As it should be. It’s not about complexity. It’s about hard work. The workout is simply 20 down squat and push-up. I did it w/ a 15 lb vest, but obviously that’s not necessary. Also, the starting point can be adjusted up or down depending on your fitness level. The important thing is you are grinding relative to your fitness level.