A.  STRENGTH (Day 3/Week 6)

Reverse Hyper (Light Weight) – 3 x 15 -Super set w/Hollow Rocks 

Hollow Rocks – 3 x 20 

Dumbbell Alternating Press – 3 x 10 (20 reps total) “Go to failure” 

Close Grip Bench – 3 x 12 “Go to failure”  

Bentover Rows – 2 x 15 

Reverse Curls – 2 x 10 

T-rows – 2 x 10 

Back Squats – 5 x 2   

Pull-overs – 1 x 20 

RDL – 1 x 15

Banded Pull aparts super set w/Banded Push downs – 5 x 20 

Weighted Sit-ups – 3 x 30 Super set w/Russian Twists 

Russian Twists – 3 x 20 

C.  GYM MET-CON ONLY

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