5 sets of:
Db Press, max reps
Front Squat, max reps
-Prescribed weight for the db presses for guys is 22.5's. Girls prescribed is 15's. Prescribed for the front squats is 110 guys, 70 girls.
Scale these back to a load you could get at least 6 reps with.
-Do a couple of warm up sets then start.
-No rest from the presses to the front squat but rest between rounds.
-Work with a partner to share squat racks and/or db's is likely.