Squat
use 4-7 sets to warm up to working set then do
2 sets x 5 reps with 70% of your max, then 1 set of 5+ reps
Overhead Press
use 3-5 sets to warm up to working set then do
2 sets x 5 reps with 70% of max, then 1 set of 5+ reps
document all weights and number of reps in last
Met Con
Tabata ( 20 seconds of work 10 seconds rest x 8 intervals of each)
Wall Balls
Box Jumps
Double Unders/ Singles
