Strength For Quality

12-10-8-6-4

Zercher Squat

RDL’s

Wt Strict Pull-up

*Increase weight every round

**Take 1-2 min of rest between movements

Optional Direct Arm Work: Use weight from last week but add in dead stops (pauses in the stretch position)

1a. Skull Crusher (dead stops in bottom): 2-3 sets of 8-12 reps

1b. Bicep Curl (dead stops in bottom): 2-3 sets of 8-12 reps