The story of Nuno Costa – again I love these inspiring stories!
bench Press 4 x 10 increase weight each time – end at 65% to 70% of max.
Prison rules! 65/45 ( if person finds it too light after first 8 rounds and are able to complete the 7 reps each time, increase weight by a wee bit.)
7 reps every 30 seconds. 8 rounds per movement. 1 minute rest after the 8 rounds.
Power clean and Push Jerk
jumping barbell squats ( barbell on back)