Busy Lifestyle Training Week 3

I changed some things up, but its still efficient- get in and out and push yourself. And I thought this goes without saying, but squat deep. That means upper thigh below parallel. No matter what anyone says, its really the only way to do it. And don't look straight up when you squat, look slightly down or straight ahead. And presses are good for your shoulders. And motivation comes from within, not from a "guru" who never squatted his bodyweight...and Strength is first, last and always.  Onto the program!

Week 3

Day 1
5 minute bike warm-up
Squat 10x2 at 80% of their 1RM with a 2-3 minute rest between sets
Leave

Day 2
5 minute bike warm-up
Press 7x3 at 80% supersetted with Reverse Grip Bent Rows or Chins 7x5-10
Lying Triceps Extensions- 3x15

Day 3
Hill Sprints- 20-40 yards, 20 minutes total, sprint up, jog or walk down.(This could be done on a Saturday if you are worried about your recovery for the deadlift)

Day 4
5 minute bike warm-up
Squats  or Front Squats 70% 3x2
Deadlift 5x3 at 80% of their 1RM with a 2-3 minute rest between sets
Leave

Day 5
Assistance Day-All 3x10- NO REST!
Jump Rope-2x2 minutes with a 1 minute rest
One Arm Row
Barbell Curls
Dips
DB Front Raise
DB Push Press(use your legs)
Push-ups