ATG Standard 1.3

Reverse Sled Drag x 5 minutes @ 70#

Seated Good Morning (Standard is 66% BW for 10 reps abs to bench)  1 x 15, 12, 10 @ 95#

VMO Squat (Standard is 25% BW) 3x20 @ 1.5 pood KB

Tib bar (Standard is 20% BW for 15 reps) 3x15 @ 35#

Seated DB External Rotation (Standard is 10% BW for 8 reps w/ 4 sec eccentric) 3 x 8, 10, 12 @ 15# - 15# - 10#

Neck Flexion (Standard is 10% of BW for 10 reps) 3x10 @ 10#

Bike: 

55s moderate, 5s sprint

54s moderate, 6s sprint

53s moderate, 7s sprint

52s moderate, 8s sprint

51s moderate, 9s sprint

50s moderate, 10s sprint