Five sets of:


Bulgarian Split Squat x 6 reps each leg @ 30X1


Rest 30 seconds after each leg


Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0


Rest 60 seconds




**Use the same load used on April 5, 2019 – which was your 8-RM. If you missed that session, use a load that will be challenging, but achievable for the five sets at the prescribed tempo. Note…the tempo is very important, so please maintain a controlled descent, and concentrate on exploding back up quickly.




B. Conditioning


Two sets for times of:


50 Calories of Rowing


50 Wall Ball Shots (20/14 lbs)


Rest 5 minutes


Note times for both sets.




Optional Accessory Work:






Three sets of:


20 Dumbbell Lateral Raise


20 Dumbbell Front Raise


20 Dumbbell Strict Overhead Press


(perform as a complex.)


Rest 2 minutes