Row - 10 reps
Standing Shoulder Press - 10 reps
Back Squat - 10 reps
#1 BB Back Squat
Work up to a moderate set of 10 reps.
Leave room to go up in weight on 5/24 and 5/30.
Then take off 15% and do 2 more sets x 10 reps.
#2 BB Deadlift
Work up to a moderate set of 10 reps. No drop sets.
Leave room to go up in weight on 5/24 and 5/30.
#3 This is continuous work. Do 4 rounds of:
Run 200 meters
Seated DB Shoulder Press - 15 reps
DB Row - 10 reps each side (heavy)
Air Squat - 40 reps
Banded Tricep Pressdown - 20 reps
BB Curl - 15 reps
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