SPEED SQUATS – DEADLIFTS- ARMS

Warmup – 3 Set Superset

Lying Leg Extensions: 10 x 50lbs, Toes to Bar: 10 reps, Good Mornings -10 x 135lbs, Stiff leg deadlifts – 10 x 135lbs

SPEED BOX SQUATS – 6 sets of 2 reps

(2) 2 x 285lbs, (4) 2 x 315lbs

DEADLIFTS- Speed Conventional Deadlifts (6) 5 x 225lbs

ARM EXPLOSION CIRCUIT- 6 SETS

Straight bar curls – 30 x 70lbs, Skull Crushers – 30 reps x 70lbs, Alternate Dumbbell Curls -15 x 25lbs, Dumbbell Rollbacks -20 x 25lbs, Reverse Curls Barbell -15 x 25lbs, Bodyweight Skulls -15 reps, Wrist Curls -20 x 45lbs

WALKING LUNGES – 800m

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