Tuesday, October 12, 2021

A.Back Squat

10 reps @ 40% 1RM

8 reps x 50%

6 reps x 60%

4 reps x 70%

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

rest 4:00 between sets

B. Trap Bar Deadlift

5 x 5 at 90% old 1RM

rest 3:00 between

C1. Rear Foot Elevated Split Squat

20/15/10/AMRAP

C2. Banded hamstring curls or Hammy Machine

30 x 4

D. "Core Work"

25 x4

Pallof Presses

Weighted Situps

Back Extensions

Supine Lying Banded Marching

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