Squat + Arms

  
25 minute max incline treadmill walk

3 warm up super squat sets: 10 x 95lbs

Dead stop squat: 10 x 95lbs, 8 x 115lbs, 6 x 135lbs, 4 x 155lbs, 2 x 175lbs, 2 x 195lbs, 1 x 225lbs, 1 x 245lbs, 1 x 275lbs, 1 x 295lbs

Arms:

4 Super Sets: Preacher Curls: 15 x 65lbs, Forehead Curls: 15 x 65lbs, DB Hammer Curls: 15 x 30lbs

3 Way Skull Crusher: Forehead/Nose/Behind the Head: 20 reps each way: 50lbs 

Straight Bar Pushdowns/Reverse: Squeeze every 5th rep: (6) 30 x 30lbs

Abs: Strict Toe 2 Bar: 4 sets 10 reps 

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