W.U.

4 Laps

5 rounds of 15 Seconds of

  1. Jumping Jacks
  2. Body Squats
  3. Sit-ups
  4. Push ups or Scapula Squeezes

Workout

  • Back Squat 5,5,3,1, 
  • 30 reps Bar only Push Press
  • 30 reps @95lbs-135lbs Dead Lifts
  • 50 reps Close Grip Bench Press @65lbs-75lbs

FORARM CURLS FORWARD & FORARM REVERSE CURLS & LEFT AND RIGHT ROTATIONS

  • use a 45lb bar or 5lb-10lb plate
  • 50,40,30,20,10