Friday the 6th of November

Strength :

Deadlift

6,4,4,3,2,2 @50%,60%,70%,75%,8%,85%

Evey 2:30

Bench Press

3,3,2,2,2,2 ( build to a heavy double )

Every 2:30

Conditioning :5 rds

90 sec on 30 secs off

Cals , pick a machine ( 70%-80% effort )