MG-W4D3

1A.) Double Kettlebell Power Jump 3x5

1B.) Box Jump 3x5

2A.) DB Bench Press 5x5-8

2B.) Bent Row 5x8-10

3.) Double Kettlebell Clean & Press 3 x 8-10

4A.) Ring Dips 3 x Submax (weighted)

4B.) Hanging Leg Raise 3 x 10-15

4C.) Chin Ups 3 x Submax (weighted)

-Don't rush these sets, if you are trying to gain strength or mass stay heavier, keep a faster pace if you want better conditioning

5.) Reverse Hypers/Back Extensions 3x10 (Light for Recovery)