220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns

Weightlifting

Back Squat (3×8 w/ 2 Second Pause )

Keep knees wide, no diving!

Back Rack Lunge (3×10/Side @ 40-50% of Back Squat 10)

Dumbbell Complex (4x 45 Sec. Each, 45 Sec Rest )

1.) Curtsy Lunge (1 DB in each hand)

2.) KB Swing

2.) Squat Jump (1DB in goblet position)

15 Sec. transition time between intervals

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