Tuesday, June 23rd, 2015

WEIGHTLIFTING PROGRAM:

1. front squat: 10 sets of 3 reps at 70%

2. back squat: 5 sets x 3 reps at 60%
after each set do 5 box jumps

3. pull ups or chin ups x 25 reps

4. back extensions using a bar or weight: 3 x 6 pausing 2 sec at the top.

5. sit ups: 100 total