A. Every two minutes, for 10 minutes (5 sets):
Power Jerk x 1 rep
Immediately followed by…
Every two minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep
B. Every three minutes, for 18 minutes (6 sets) of:
Bench Press
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3-RM Attempt
*Set 6 – 3-RM Attempt
C. Three sets, with no rest, of:
Back Extensions x 10-15 reps
Banded Lateral Leg Raises x 15 reps each leg
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