A.

1a. 3x 8-10 reps of Front squat @ 3110 (rest 60 sec)

1b. 3x 8-10 reps of Pull-ups @ 3010 (rest 60 sec)

 

2a. 3x 10-12 reps of Romanian DL @ 3010 (rest 60 sec)

2b. 3x 10-12 Standing DB presses (neutral grip) @ 3010 (rest 45 sec)

 

3a. 3x 12-14 Bicep curls w. bar @ 4010 (rest 30 sec)

3b. 3x 12-14 Skull crushers w. DB @ 3010 (rest 30 sec)

 

Perform the exercise pairs (marked “a” and “b”) as alternating sets. So you’ll do a set of A, rest, then a set of B, rest again, and continue for all the prescribed sets.

 

B. Buy out:

For time perform 100 DU's / 300 SU's

 

*** Note: No morning class (6:30-7:30) on Thursday 24.9. ***