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Strength – Superset dumbbell bench press and barbell bent-over row
5×12
right into
superset dips and inverted row
5×11
right into
superset deadlift and box jump (or step up)
5×10
- don’t rush but move smooth from set to set
- go heavy on the deadlifts to where you will have to break it up into 2 sets (per set)
- if you do not have a box for box jumps, use the bench or back of engine
rest 3 min
Core – hold an accumulated 4 min plank
