Once we reach a 2 rep count then continue for 10 minutes for 2 reps on the Minute every minute Same with bench press

MEN Back Squat/ Bench Press

Modification is base on your technique. Reduce the weight as the form begins to struggle.

1. Bar only 30 reps

2. 95lbs 15 reps

3. 115lbs 10 reps

4. 135lbs 5 reps

5. 185lbs 3 reps

6. 205lbs 3 reps

7. 225lbs- 275lbs 2 reps


Woman

Back Squat/ Bench Press

1. 15lb or 45lb bar 30 reps

2. 65lbs 15 reps

3. 75lbs 10 reps

4. 95lbs 5 reps

5. 115lbs 3 reps

6. 115lbs 3 reps

7. 125lbs-205 2 reps

GUN SHOP/ ABS

For Time: 

3 ROUNDS OF 12 REPS

Biceps

Overhead Extensions

Presses

Upright Row

Russian twists with weights 12 each side