Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Back Squat (rest no more than 2 sec between each rep, rest 2 min between each set)
Maintain Proper Form For All Sets
1×10 @ 60% of one rep max
1×8 @ 65%
1×6 @ 70%
1×6 @ 75%
1×6 @ 80%
rest 3 min then:
Bent over row – 3×5 (heavy) then 2×15 (moderate)
Rest 4 min then
Stamina – 5 sets as fast as possible (all the way through the list is one set)
10 dips (if no dip bar, do 20 tricep dips on bench)
8 hand release push ups (lie on the floor and lift hands off the ground then push up for 1 rep)