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Strength – Back Squat
1×4
1×2
1×4
1×2
1×4
1×2
- Go heavy but do not sacrifice form
- all sets of 4 will be the same weight but go up every tine for the set of 2’s
rest 4 min
Standing Strict Shoulder Press
3×5
- Do not use legs to assist
rest 2 min
Push Press
2×5
- use legs to assist
rest 4 min
Stamina – complete 40 hang squat clean thrusters as quick as possible – DEMO
- guys use 30-45lbs dumbbells/girls use 15-30lbs dumbbells
rest 3 min
Core – complete 3 sets (all the way through the list is one set)
25 butterfly situps
10 windmills
30 supermans