EMPORIA FITNESS

Power Clean 4x 3 @ 70%
135 135 135 135

Front Squat 6 x 4
115 125 135 145 155 155

DB Lunge 3 x 10
25 30 30

Bench Press 6 x 4
115 115 115 125 125 115

Tricep Extension Cable 3 x 10
15 15 20

1 Arm Rows Cable 3 x 10
30 40 45

PUDS

(20 lb, 15 lb, 8 lb) = One Set

8 sets of Three Turns

JAV RUNWAY

4 Sets of Full Jav Runway Sprints
2 Sets of Ful Jav Runway Side Shuffles (each direction)
2 Sets of Full Jav Runway Power Cross-Overs (each direction)