Week 12 - Deload

Day 1

Back Squat - 3x5 @65% 

Barbell Lunge - 3x10 (5 each leg) 

Seated Leg Extension  - 3x10

AMRAP 10 ; 10 calorie bike ; 12 burpees ; 15 jumping squats 

Day 2 

Bench Press - 3x5 @65%

Incline Dumbbell Press - 3x10

Flat Dumbbell Fly - 3x10

Push-Ups ; Dips ; HSPU - 9-15-21 

Day 3

Deadlift - 3x3 @65%

RDL - 3x10

Bent Over Barbell Row - 3x10

Lying hamstring Curl/Banded hamstring curl

Pull-Ups - Strict - 5xmax reps ; rest 2 minutes between efforts

Calorie For Time (AB/Bike/Row/Ski - Pick One) - 150 calories for time

Day 4

Press - 3x5 @65%

Arnold Press - 3x10

Dumbbell Side Raises - 3x10

Dumbbell Shrugs - 3x10

Weighted Plank - 5x60s