Hypertrophy Day
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Superset
5x
20 Bench press @135
20 dumbbell walking lunges @60
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3x
8 leg extensions
10 calf raises
10 Glute ham raises
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5-4-3-2-1 pyramid
W/ 30lb dumbbells
front raises
lateral raises
posterior raises
overhead press
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Hanging ab complex
3x
5 toes to bar
10 windshield wipers
5 toes to bar
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Squats 3x20
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5x 400m repeats
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5x 100m repeats
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Tactical Skills
10x pistol draw, fire (dry)& reload from concealment
10x pistol reload from empty
Begin memorization of Dive Table 1: No Decompression Limits and Repetitive Group Designation
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