Monday Strength

Back squats

6x5 70-80% of 1RM

in-between each set 10 curls and press 30/20#

Rig 15min - running timer

switch bars for bent over rows.

circuit 45:20 *top timer in strength

Upper body:Back and Biceps

Lower body: Quads

3 laps 2sets 2laps 1set 1 lap

1. BB Bentover Rows #95/65-115/75-135/95

2. DB box Step overs 50/35#

3. DB Close grip chest press (find failure)

4. Plate OH sit up press

5. DB bench pull back overs- laying down arms extended over head