Notes
Heavy week
1 compound exercise + shoulder & back
5 x 5 @ 90%
2 Groups, 45 secs between exercise in same group, 90 secs between sets, 2 mins between groups
Warm up
3 mins jump rope
90 secs front plank on swissball
90 secs side planks
3 x 10 single box jump 30"
15 plyo push ups with clap