- Tempo back squat: 4 sets of 8 reps at 60%, 65%, 70%, 75%. 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 incline bench press: 4 x 8 reps. you choose the size of the db.
- 50 sit ups use a db or plate behind head.