Wednesday workout:
1.Squat: 5x, 5x, 5x, 5x
2.Military press: 5x, 5x, 5x, 5x
3.Deadlift: 5x, 5x, 5x, 5x
4.Tabata cycle: scissors, spider crunch, burpee, jumping jacks
Comment: With each set you increase a weight. Rest time between the set is 90s, if the set was easy and 180s if the set was hard. The last set for squats is 4th set of Monday last set. For military press and deadlift you increase the weight by 2,5kg on week. Tabata cycle is 20s work, 10s pause i do 3 round so total of 12.
Dont forget to warm up at the beginning and stretch at the end. You can also use roller foam at the beginning and at the end!
Example:
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