If you are interested in learning more about proper squatting, deadlifting, pressing, and bench pressing, come check it out!
5x5 sumo deadlift (65% of conventional if no sumo 1RM)
8 one-arm DB presses (8 each arm) - *If you didn't come Tuesday for pressing.
Max effort pull ups
15 GHD sit ups w/slight controlled negative
*rest 30sec between each exercise, 90secs after each set
14 Russian KB swings (70/53)
7 broad jumps
14 alt. skater lunges
*rest 30 sec