A.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 reps
Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
In 20 minutes, establish a 1-RM Power Clean
C.
In 25 minutes, establish a 1-RM Back Squat
D.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 3 reps @ 85% of 1-RM
E.
Four sets of:
Hip Extension on GHD Machine x 8 reps
(Add weight if possible)
L-Sit x 20 seconds
Rest 60 seconds
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