[WotD] Friday, July 10


Velocity Diet Workout #23
Reps: 40
Rest: 45 sec
Weight: “Intermediate” (8-9 RM)

– Deadlift (Sumo stance) – 275# – 2×10, 4×5
– Overhead Press (barbell) – 95# – 1×10, 5×6
– Pull-Up (wide grip) – 4×10
– Hand walkout from feet – 2×20

Off program:
– Medicine ball situps – 12# – 2×15
– Delt Triad -20# – 1×12, 15# 1×6

And that, ladies and gentlemen, is the last VD3 workout, save for the final V-Burn Challenge.

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