Strength:

Superset (a superset is a technique in which you perform 2 exercises in a row with very little to no rest in between) 4 sets of  6 heavy barbell back squats with heavy bent-over dumbbell rows.

Work on: Power-cleans and Push-press (see video below!) until you feel comfortable with them.

[youtube https://www.youtube.com/watch?v=ADhSxtdz5u0]
[youtube https://www.youtube.com/watch?v=h6oQLMcTGTo]

Workout:

3 rounds of:

7 push-press

9 squat jumps

12 bicycle crunches (each side)

200-meter run (0.12 miles)

Don’t forget to time your workout! And have fun! 

Stay fit, stay faithful ~<3 Di