Warm-up
30 Cal
20 Cossack Squats
20 PVC Dislocates
20 Banded Pull Aparts
Then..,
OHS or Front Squat 8 x 8
*Rest :30 Between sets. Only :30 rest after each set
*50-60%
*:3 Neg
Then..,
Complete 8 Sets
Sumo Deadlift High Pull x 8reps
Build
Superset with..,
DB Bulgairan Split Squat x 8r e/s
*Rest :30 Between sets
Build
Then..,
Set 1: 15 BB curls + 15 Bench Dips weighted
Set 2: 12 Bb curls + 12 Bench Dips
Set3: 10
Set4: 10
Set 5: 10
* Rest :60-:90
Finish with
GHD sit-up 4x20r
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