Power Walking

Strength:

Press

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

Conditioning:

200M run

100M Farmers Carry with 30# Dumbells

20 Pushups

rest 120secs

repeat for 4 cycles