Lean And Conditioned

Press, row, repeat. Heavy end of the rep range.

1. 1
   Barbell Bench Press 4×5-8

   Elbows at 45 degrees, not flared to 90.

   or 6 other ways to do it

2. 2
   Barbell Row 4×6-10

   Heavy but no jerking. Torso angle stays put.

   or 10 other ways to do it

3. 3
   Standing Barbell Overhead Press 3×8-12

   Bar path straight up past the nose.

   or 7 other ways to do it

4. 4
   Lat Pulldown 3×8-12

   Assisted or banded is fine. Full range is not optional.

   or 7 other ways to do it

5. 5
   Barbell Curl 3×10-12

   Elbows in front of the ribs, not behind.

   or 6 other ways to do it

6. 6
   Rope Triceps Pushdown 3×10-15

   Lean in slightly, lock the shoulder.

   or 4 other ways to do it

Twenty seconds on, forty off, ten times.

1. 1
   Assault Bike Steady State 1×5 min

   Easy. Get the legs and lungs ready.

   or 4 other ways to do it

2. 2
   Treadmill Intervals 10×20s / 40s

   All out for twenty. Spin easy for forty. Ten rounds.

   or 6 other ways to do it

3. 3
   Assault Bike Steady State 1×5 min

   Cool down until you can breathe through your nose.

   or 4 other ways to do it

4. 4
   Weighted Plank 3×45s

   Once your heart rate comes back down.

   or 4 other ways to do it

Squat, hinge, press, curl. In that order.

1. 1
   Barbell Back Squat 4×5-8

   Brace before you unrack, not after.

   or 8 other ways to do it

2. 2
   Barbell Romanian Deadlift 3×8-10

   Stop when your hamstrings do, not when the plates touch.

   or 6 other ways to do it

3. 3
   Leg Press 3×12-15

   Half the rest you take on squats.

   or 4 other ways to do it

4. 4
   Lying Leg Curl 3×10-12

   Hips stay flat on the pad.

   or 5 other ways to do it

5. 5
   Standing Calf Raise 4×12-15

   Slow down. Nobody grew calves by bouncing.

   or 5 other ways to do it

6. 6
   Hanging Leg Raise 3×12-15

   Hanging if you can, lying if you can't.

   or 4 other ways to do it

Eight two-fifties. Full rest. Chase the split.

1. 1
   Rowing Machine Steady State 1×500m

   Warm-up. Easy pace, long strokes.

   or 4 other ways to do it

2. 2
   Rowing Machine Steady State 8×250m

   Hard. Legs, back, arms out. Arms, back, legs back.

   or 4 other ways to do it

3. 3
   Rowing Machine Steady State 1×500m

   Cool down. Half pressure.

   or 4 other ways to do it

4. 4
   Farmer's Walk 3×40m

   Grip work while you're already wrecked.

   or 8 other ways to do it

Front squat, incline, row, thrust.

1. 1
   Barbell Front Squat 3×6-8

   Cross-arm grip is fine. Elbows still stay up.

   or 5 other ways to do it

2. 2
   Incline Barbell Press 3×8-12

   Control the negative for three seconds.

   or 6 other ways to do it

3. 3
   Barbell Row 3×10-12

   Pull with the elbows, not the hands.

   or 10 other ways to do it

4. 4
   Barbell Hip Thrust 3×10-12

   Feet where your shins go vertical at the top.

   or 5 other ways to do it

5. 5
   Barbell Curl 3×10-12

   Last set, cheat the way up, fight the way down.

   or 6 other ways to do it

6. 6
   Farmer's Walk 3×40m

   Heavy. Walk tall, don't shrug.

   or 8 other ways to do it