Week 2

Day 1 

A. Squat - 3x10@70%

B. Bench - 3x10@70%

C.  Dumbbell Fly - 3x10 - add weight from last week

D. Barbell Shrug - 3x10 - AHAP 

D. For time : 21-15-9 DB snatches (alternating arms) , burpees over DB
 

Day 2

A. Press - 3x10@70%

B. Deadlift - 3x10@70%

C. Barbell Curl - 3x10

D. 3x10 KB windmills, 30 weighted russian twists (15 each side) 

Day 3

A. Switch Style Squat - 3x10@70% (of this lift's 1RM)

B. Inside Grip Bench Press - 3x10@70% (of incline BP max) 

C. Dumbbell Front Raise - 3x10

D. Dumbbell Skull Crushers - 3x10 

E. Heavy Russian KB Swing - 3x15 ; finish each set with 3 max height jumps

F. 100 calorie ski erg or 100 calorie bike erg
 

Day 4

A. Switch Stance Deadlift (opposite of your primary) - 3x10@70% (of this lift's 1RM) 

B. One Arm Dumbbell Row - 3x10 (each)

C. Chin-up - 3x10 - add weight from last week

D. AMRAP 10 - 20 hollow rocks, 40 double unders, 60 mountain climbers