Tuesday-
Squats: 3-4 warm ups then 3sets of 10 reps, the last set is a max effort set. You should be in the 80-85% range on your last set. Joey did 405 x10, and I did 375x8.
Banded Squat Jumps- 3x10
Lopes Hams- 3x10
Db Step Ups- (heavy) Joey and the boys were using 60-65 on a 20 inch box for 10 reps on each leg.
Abs- Rocky Sit Ups- 50 reps, Knees to chest 50 reps
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