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 Snatch
Thruster
Power clean and Push Jerk
jumping barbell squats ( barbell on back)

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