5 x 12 Squat
After warming up work at max effort by 3rd set and maintain weight for the 4th and 5th. Rest no more that 2 minutes between each set. (yes same as Monday and Wednesday)
Fight Gone Bad
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
4 x 10 Straight Leg GHD With bar. Put weights on the bar if possible. If you need spotters to lift it onto your shoulders do it. If a bar is too heavy use a pvc pipe. Just never with arms crossed over your chest.