- Tempo back squat: 3 sets of 10 reps at 60%, 65%, 70%. those %% are a feel. not necessarily the true % of a 1 rm. the tempo should be 5 sec down, 0 sec pause, explode back up.
- Tempo front squat: 3 x 3 reps. light to medium. 5 sec down explode back up.
- pull ups using a weight: 25 reps total.
- db bench press: 4 x 10 reps. you choose the size of the db.
- 100 sit ups