Circuit Saturdays

Squats – Speed Pulls – BodyWeight Pump
Warmup: Back extensions 20 reps, Weighted Crunches 20 x 15lbs KB
Back Squat (5 count pause): 1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 285lbs, 1 x 305lbs, 1 x 315lbs, No Pause Reps: 5 x 315lbs, 15 x 225lbs
8 Sets Speed Pulls: 2 x 225 plus bands
5 Rounds – Body-weight PUMP Circuit
Pull-ups 10, Dips 20, Push-ups 20, Good Mornings 10 reps, 100m row
Nutrition
11am – 4 Protein Pancakes, Glass of almond milk, 2 eggs
5pm – 8oz Ground Beef, ½ cup of Veggies, ½ avacado
7pm carb spike – 1 lenny & larrys cookie

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