Strength 1
Back squat
Heavy 5
**In the time given by the coach, build up to a heavy 5 reps. Try to increase your weight each round. After finding your heavy 5 (recording your last 3 weights in ZP) do a set of 3 reps at that weight.
Strength 2
Barbell row
3 x 10
Super Set
Alternating DB bench press
4 x 6/arm
**After doing a set of barbell/bent over rows, do a set of alternating DB bench press. Start with both weights overhead, then lower one arm, return it to the top position, and repeat with the opposite arm. This is 1 rep. Complete a total of 6 reps/arm.