Day 1 (Squat Every Day)

A. Warm-Up

3 min bike

100m walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Back squat (10-10-5-3-3-3-3-3)

C. Superset 

Three sets of,

Back Extensions x 15

Walking Lunges x 30m

D. Strength

Bench Press (30-12-10-8-6)

E. Giant Set

Three sets of,

Incline DB Bench Press x 12

Push-Up x 20

DB Fly x 20