Essentials
A.
5 Sets
Back Squat x 7 reps
On the 2:30 min
*Weight is dictated on feel, all reps all sets should be fast and explosive from the bottom of the squat. Use same lighter faster weight on each set
B.
5 Sets
Single under x 30 reps
Dual Dumbbell Push Press x 7 reps
Dual Dumbbell Box Step Overs x 7 reps
On the 3 min Marks
Fitness
A.
5 Sets
Back Squat x 7 reps
On the 2:30 min
*Weight is dictated on feel, all reps all sets should be fast and explosive from the bottom of the squat. Use same lighter faster weight on each set
B.
5 Sets
Double under x 30 reps
Dual Dumbbell Push Press x 7 reps 50/35
Dual Dumbbell Box Step Overs x 7 reps 50/35
On the 3 min Marks