Tuesday, December 21, 2021

A.Back Squat

1 x 10 @ 40% 1rm

1 x 8 @ 50%

1 x 6 @ 65%

2 x 4 @ 80% 1RM

**Inbetween each set hold a :35 side plank/ each side

rest 3:00 between sets

B. Trap Bar Deadlift

5 x 5 @ 85% 1RM

rest 3:00 between

C1. Walking Lunge

80' x 5 sets

Carry 2 DB's like suitcases

rest 1:00 between

C2. Banded hamstring curls or Hammy Machine

20 x 5

D. "Core Work"

25 x 5

Pallof Presses

Weighted Situps

Back Extensions

Supine Lying Banded Marching

**each circuit completed...perform a :60 Wall sit at 60 degrees