A) Every 90 sec x 8 sets each:

– back squat

R60S

– bench press

R90S

 

Sets 1&2: 5 @ 80-84%

Sets 3&4: 3 @ 84-88%

Sets 5-8: 2 @ 88-92%

 

B) 3 sets for quality:

– 8 medball hamstring curls

– 8 DB bicep curls

– 8 single leg Romanian deadlift / side

– 8 DB tricep extensions