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Part A: Dynamic Warm Up Part B: Back Squats 3x10 minute 0 do 10 reps @60% minute 3 do 10 reps @65% minute 6 do 10 reps @70%   Part C: Push Press 3x10, 1x8 minute 0 do 10 reps @60% minute 3 do 10 reps @65% minute 6 do 10 reps @70% minute 9 do 8 reps @75% Part D: 21-15-9 Push Press (95/65) (135/95) Back Squat (95/65) (135/95) Pull ups