Week 3 & 4
Perform each exercise as one superset with no rest between. Try to pick a weight that will allow you to finish the required reps for the required number of circuits. Perform circuit training on Monday, Wednesday, and Friday. Do a HIIT session after circuit training and on non training days. On Saturday perform a HIIT session or take off. Take Sunday off.
| reps | rest between circuits | # of circuits week 3 | # of circuits week 4 | |
| Dead lift | 15 | 2 minutes | 4 | 6 |
| Cleans & jerk | 15 | |||
| dips | 15 | |||
| pull ups | 15 | |||
| roll outs | 15 |
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