Strength:
Tempo Back Squat
1 @ 2 45%
1 @ 2 50%
1 @ 2 55%
1 @ 2 60%
1 @ 2 65%
1 @ 2 70%
5 second negative, 1 second pause in bottom.
Every 2 mins
Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)
After each set, complete 15 GHD Sit-ups
Choose Moderately challenging weight and can increase each set
SC & Fit: 20 ABMSU
