We have been 2 weeks in the acclamation phase of the metabolic conditioning circuit and it’s time to start pushing it. I have added another set to the mix so I want you to drop back a few pounds if you need to in order to hit all 3 sets of 10 reps. I would suggest dropping about 5 pounds on each lift but it all depends upon how you are feeling. Remember the program will be progressive in nature and I will be asking you to add weight to the bar Friday.

3×10, 80 seconds per set, 36 minutes total.

Squat

Bench

Pull-ups

GHR

Strict press

Chins

Front squat

Dips

Curls