July 13, 2016

WEDNESDAY:  4:00 AM

WARMUP:   Jump Rope – 50 reps;  Pull up x 5 reps; Single Leg Pushup x 20 reps; Goblet Squat with 45 lb plate x 10 reps.

DEAD LIFT (2′ recovery)
245 lbs x 5 reps x 2 sets

HIP THRUST (1′ recovery)
245 lbs x 5 reps x 2 sets

SQUAT (2′ recovery)
135 lbs x 10 reps
195 lbs x 5 reps x 2 sets

BENCH PRESS (2′ recovery)
190 lbs x 5 reps x 2 sets

PULL UPS  (3′ recovery)
8 reps x 2 sets

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