A:Back squats
3 x10 at 50%
B:Front squats:
4x7 at 50%
C: Bench Press
3 x10 at 50%
A:Back squats
3 x10 at 50%
B:Front squats:
4x7 at 50%
C: Bench Press
3 x10 at 50%
On the 3 mins x 15
1. Bodyweight bench press for 15 reps + 15 strict pull ups
2. Alternating bicep curls 15 reps per side + 15 skull crusher
3. 12 per side bulgarian split squats + 15 V-ups