Strength Endurance

Goblet Squat/Standing Press: 21/3, 18/6, 15/9, 12/12, 9/15, 6/18, 21/3; moderate to heavy - go for unbroken

BB biceps curl- 5 X 10/arm

+

100 good mornings - 15 to 30kg, break as needed 

DB side raises - 15 to 20 X 3

FLR - build to 5 minutes cumulative 

 

prior to session: 

DHNK pull up ladder, wall squats, single leg warm up reps