A) 4 sets/super set:
6 – 4 – 6 – 3 Back squats
3 Box jumps (as high as possible) or 4 broad jumps
–
B) For time:
2 – 4 – 6 – 8 – 10 Deadlifts @L1=61/43kg – L2=84/61kg – L3=101/70kg
4 – 8 – 12 – 20 Box jump overs
–
C) Choose one option below:
1) 3 sets/super set-
6 – 8 Bb curls
12 – 15 Tricep extn (of any form) e.g banded push downs/dips/skull crushers etc
2) 3 sets/super set-
10 Turkish sit ups
30 Sec plank with rings
