Legs and Chest Strength Workout

  1. Back Squats
    Work triples up to a heavy single for 2 sets. Then two drop sets (dropping 15#)
    3-3-3-3-1-1-1-1-1  (example: 3 reps of: 135/185/225/275  singles: 365/415/415/400/385)

  2. EMOM 10 Deadlifts
    Every minute on the minute do 3 deadlifts for 10 minutes
    *you can add bands or chains if you want

  3. Superset Until You Decide to Quit (5-10 sets)
    Incline Bench Press: 15 reps
    Incline Push-Ups: Max reps
    * no more than :30 rest between sets

  4. 5 Set Superset
    Barbell Rows: 10 reps
    Bench Press: 20 reps

  5. Grip Training: 4 Set Superset
    Max Reps Thick Implement Pull-Ups (Towel, Fat Gripz, Dog Bone, Cannonball Gripz)
    50' Farmer's Carry (Add Fat Gripz)

  6. Stamina Conditioning
    400m walking lunges

  7. Core Circuit for 3 sets
    Weighted Crunches: 20 reps
    Plank Hold:  45sec
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