Back Squat 3x10
Build to a 10RM then perform 2x10 with 90% of that 10RM. Heavier than last week for all sets by at least 5lbs. Final week, push hard at this.
4x3 Minute AMRAP, rest 1:00 after each set:
7 burpees over bar laterally in remaining time
L1- A weight to move quickly and safely through the deadlifts.
10 Chest flys
10 DB bench press
10 single arm DB rows each side (heavy)
10 DB Bicep curls
12 goblet squats with 3 second down tempo each rep
12 front foot elevated split squats each leg with DB's
7 Minute AMRAP:
12 alternating jumping lunges