10 mins walk on steep incline
Speed squat/ DLs: 5/2, 5 sets
Speed squat weights: 95 lbs
DL weights: First 3 sets (175 lbs), Last 2 sets ( 205 lbs)
Good Mornings/Farmer's walks: 3 sets of 7 reps/30-35 ft
weights; for GMs, 95 lbs, for pair of 75 lb DBs
Bar thrusts/One arm DB snatch/ Windmills: 10 reps each arm/5 reps each arm/ 5 windmills.
3 sets, short rest between sets.
60 lbs / 35 lb DB/ 35 lbs DB
Release
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