Strength

Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet)

5 @ 75%

3 @ 85%

[email protected] 95%

Strength/Conditioning

1a) 3 X 10 Seated DB Shoulder Press – Heavy – Rest 30 sec

1b) 3 X 10  Russian KB Swings – Heavy – Rest 30 sec

1c) 3 X 20 BB Lunges (Front Rack) – Heavy – Rest 30 sec*

1d) 3 X 1 min ME Rope Climb – Rest 30 sec

*Lunges are walking lunges – alternating feet each step.

 Happy Halloween!  Now lift heavy things!