A.
In 6 sets, build to a challenging (but safe) height for a set of 2 Box Jumps.
B.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 8 reps @ 70%
*If you don’t know your 1-RM Push Press that is OK. Just work up to a weight that is challenging, but not maximal, for your sets of 8.
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat
*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 85%
*Set 3 = 1 rep @ 92%
*Set 4 = 1 rep @ 97%
*Sets 5-6 = 1 rep @ 101%+
The goal is to find a 1-RM Front Squat today.
D.
Three sets of:
Pullups x 10 reps
Hammer Curls x 12 reps
Rest 90 seconds
E.
Three sets of:
Romanian Deadlift x 5 reps
Single-Arm DB Strict Press x 8 reps each arm
Rest 90 seconds
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