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Bodybuild:
3 Sets:
10-12 Single Arm Bench Press (R/L)
10-12 Renegade Rows (R/L)
— rest approx. 30-45 seconds between sets
Then
3 Sets:
10-12 Straight Arm Ground to OH + 2 Strict Press
— rest approx. 30-45 seconds between sets
Then
40 Low Box Runs at max speed before starting over.
1. Front Rack Tempo Deficit Drop Lunges: Sets of 18-20 (alternating legs) (30X1)
2. Tempo Goblet Squats: Sets of 10-12 (3030)
3. Tall Box Jumps: Sets of 5
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