Week 2

Add 2.5# for pressing exercises and 5# for squatting/DL exercises.

If you hit double digits on the AMRAP , double the weight you increase by!

Day 1

Bench Press - 2x5, 1xAMRAP

Pull-Ups - 3x8-12

Cable Extensions - 3x15

Squat - 2x5, 1xAMRAP

Jumping Squats - 5x20

Weighted Planks 5x60s

Day 2

Press - 2x5, 1xAMRAP

Barbell Curls - 3x8-12

Dumbbell Side Raises + Front Raises - 3x10+10

Deadlift - 1x5+

Hollow Rocks - 100 reps

Hip extensions - 3x15 - slow and controlled

Day 3

Bench Press - 2x5, 1xAMRAP

Pull-Ups - 3x8-12

Cable Extensions - 3x15

Squat - 2x5, 1xAMRAP

Jumping Lunges - 5x20

Weighted Planks 5x60s