Strength – Back Squat
1×2 @ 60% of one rep max
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%
1×2 @ 80%
1×2 @ 85
- rest as needed between sets
- be sure to warm up well and use proper form
- stay in heels and keep chest up
rest 4 min
Bench Press
1×2 @ 60% of one rep max
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%
1×2 @ 80%
1×2 @ 85
- be sure to use a spotter, if you do not have one, do 6×4 dumbbell press
rest 4 min
one arm dumbbell bent over row
4×8 (each side)
- go a little heavier
rest 3 min
Core – Accumulate a 4 min weighted plank using either a 10-25lb plate on lower back