strength
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 backsquats
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 mid hang squat snatch
pumping arms
3 sets
10 barbell reverse biceps curls
10 alternating db hammer curls
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 backsquats
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 mid hang squat snatch
pumping arms
3 sets
10 barbell reverse biceps curls
10 alternating db hammer curls
