Workout 5

Repeat 3x each exercise with 30 sec of rest between each set.

1) Bb front squat 12x

2) Milittary press 12x



3) Db swing 12x


4) Single arm snatch 12x (each arm)

5) Lateral Flexion 12x (each side)


6) Bb single leg Lunge 12x (each leg - do not alternate legs complete 12x one leg and then change legs)


7) Bb Chest Press 12x

8) Bb Triceps Curl 12x

Workout 4
I just put the photos that I think you would need... most of these exercises you already know ;)

1) Bb squat 10x + squat jump 10x (4x)
at least 15lbs each side of the bar

use the plate on the floor under your heels so you can get lower

2) Leg Press single leg 10x (each leg) + Slpit squat jump 10x (4x)
at least 20lbs each side or leg press machine

Split squat jump

3) Walk lunges 10x (each leg) + box jump 10x (3x)
at least 25lbs on each hand

4) Bb RDL 10x + Gluteo machine 10x (each leg) (3x)
at least 20lbs on each side of the bar


RDL

Gluteo machine