week four monday

Warm-Up: Burpees: 5 sets of 10, alternating with 4 x 100 meter run, continuous

Shoulder Rehab: side raises 3 x 12 x 8 lbs

Press: 3 x 9 x 35 lbs DBs

Squat
5 x 45 / 5 x 145 / 3 x 195 / 1 x 215 / 1 x 230 / 1 x 245 / 5 x 1 x 225 (vol: 3,125; 16 reps; avg: 195 lbs)

Chins and Dips
3 sets Max Reps
Chins 4, 3, 3
Dips 4, 4, 4

Conditioning

10 x 100 jumprope single unders, 90 second intervals


Let me know what you think...