5/3/1 – C4W1 – Press + Squat

Press:  5×30 + 5×40 + 3×50 + 5×50 + 5×60 + 5×70 (78.76 1RM)

Squat:  5×105 + 5×135 + 3×165 + 5×180+ 5×205 + 7×230 (276.04 1RM)

Dips:  5xBW + 4xBW+5 + 4xBW+10
Chinups:  4

Hillsprints:  5x40yard

 

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