This week we will be doing a good old fashion strength set 5x3!
Start Each set fairly heavy and small jumps if you can, these are not meant to be finding a 3 rep max but yet 5 heavy sets that if you are able to add a little more weight you can do so.

Monday: Front Squat or Overhead Squat
Tuesday: Weighted Dips and Strict Pull-ups
Wednesday: Cardio Mash-up!
Thursday: Glutes and Core
Friday: One of the Open Quarter final Workouts