Sets Time Rest

A1) Left Arm DB Bench Press OC 3 10s 20s

A2) Right Leg DB Bulgarian Split Squat OC 3 10s 20s
A3) Right Arm DB Bench Press OC 3 10s 20s
A4) Left Leg DB Bench Press OC 3 10s 20s
B1) Right Leg B-Stance RDL OC 3 10s 20s
B2) Left Arm DB Row OC 3 10s 20s
B3) Left Leg B-Stance RDL OC 3 10s 20s
B4) Right Arm DB Row OC 3 10s 20s
C1) DB Shoulder Press OC 3 10s 20s
C2) Chin-Up OC 3 10s 20s
D1) JM DB Press OC 3 10s 20s
D2) BB Curl OC 3 10s 20s

Fast Twitch Capacity Work: Step Mill 3 Min On 3 Min Of

x3 Sets

**At some point during the day: not necessarily during or immediately following workout.**
Isometric Calf Holds 3x30s Per Position Per Side
1) Extended Hip and Knee
2) Extended Hip, Flexed Knee
3) Flexed Hip and Flexed Knee