Started Light and did interval training that kicked my butt.
Squats 3 Sets of 225lbs (10,10,6last set) 2 Sets of 275lb (6 Reps) 2 Sets of 315lbs(4 Reps)
What killed me on these is that between sets I would do single hand kettle bell squats (53lbs) for 50 reps alternating each side. It was way harder to do the kettle bell squats than the real ones in the squat cage.
some arms(bi and tricep) 5 sets of alternate curls on incline 50lbs X20 reps close tricep grip bench with 175lbs X 5 setsX 10 reps.
30 minutes on bike 10 minutes on C2
Easy on cardio but gawd those kettle bell squats hurt.
