A: Squats - 1x10 at 55%, 1x8 at 60%, 1x6 at 65%, 3x6 at 70%.
B: Bulgarian squats - 3x12 per leg (increase weight from last week).
C: Weighted back extension - 3 x20 ( increase load from last week)
D: DB seated shoulder press and bent over barbell rows both for 4x10
E: Bicep curls and tricep extension 4x10 ( up 5lbs from last week).
On the 10 minutes x 3
Round 1: complete the following
10 rounds of Cindy
Cindy = 5 pull ups, 10 push ups, 15 squats
Round 2 complete:
1000/750m row
50 empty bar thrusters
25 bar hop burpees
Round 3 complete:
Complete:
10 rounds of:
10 WBs
10 lunges
*Score is time to finish each piece
Once you finish the requirement rest until the start of the next interval