Protocol: 3 x 10, super-superset
Goal: achieving high level of lactic acid tolerance

Warm up:

• Jumping jacks: 1 x 1 minute
• Hip rotations: 1 x 10
• Glute March: 1 x 10
• Push-ups:  1 x30
• Rotators cuff rotations: 1 x 25, w/ 5 lbs. dumbbells

Main sets:

•  Bench press: 135 lbs, dumbbell chest press: 30 lbs, push-ups: 3 x 10
• Squat: 135 lbs, calf raise: 10 repetitions, backward lunges: 3 x 10
• Push press: 95 lbs, 1-arm upright rows: 15 lbs. dumbbells, overhead front raise: 10 lbs. dumbells
• Jump squat: 65 lbs, front lunges: 65 lbs, body weight squat: 3 x 10
• Bend over rows: 95 lbs, giants: 20 lbs. dumbbells, lower back lifts: 3 x 10