Session #1
1a. Deadlift (Light day)
50%/5 - 62.5%/5 - 75%/5 x 3 sets
2b. Press (Heavy Day)
50%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 100%/5
3c. Front Squats from rack supports (Moderate Day)
50%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 102.5%/3
all done in under 40 minutes.
2A. Reverse Hypers 10 x 5 sets
2B. 10kilo Weighted Sit-ups 10 x 5 sets
Session #2
5 Rounds of the following ladder.
1-3-5
a. Ring Pull-ups, strict
b. Ring Dips, strict with a turn out at the top
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