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Thursday Strength

2 sections

-4 moments per section combination of upper and lower body movements.

-50 reps per movement

-use the same equipment in both sections

4 min per movement

*more than 1min left +10reps

1 min rest

1 set each


Section 1

BB sumo squats 185-205/135-145

DB Incline bench press 55+/25+

KB/DB step ups 40-50/25-35

DB sitting curls 25-30/15-20


Section 2- everyone does this round together.

KB/DB thrusters 40-50/35

BB Bentover rows 115/75

KB/DB split squats 30/20

KB/DB Strict press 35-45/20-30


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2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re