Warm Up: 10 minutes
alternate 1 minute rounds
1 minute: cardio piece of choice: work: 20 seconds/ recovery: 10 seconds: 2X
1 minute: kettle 2 hand swings: 20 reps: remainder of minute is recovery
5 rounds of each
Work: 15 minutes: Use the first 5 minutes as warm up.
perform 5 reps every minute for 10 minutes. remaining time of minute is recovery
Dead lift (barbell OR trap bar): Use more weight than last week!!!
Work: 15 minutes: Use the first 5 minutes as warm up
perform 2 reps every minute for 10 minutes. remaining time of minute is recovery
Barbell push OR jerk press: 2 reps: increase weight from last week
barbell press of choice: 2 reps/ 5 sets
dumbbell press of choice: 8 reps/ 4 sets
cable or dumbbell fly: 15 reps/ 3 sets