Tuesday, September 14, 2021

A.Back Squat

10 Reps x 4 sets at 80% 10 RM last week

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

rest 3:00 between sets

B. Trap Bar Deadlift

5/4/3/2/1+

Building each set to RPE 9

rest 2:00 between

C1. Single Leg Squats Off Box

15 each leg x 3 sets

C2. Banded hamstring curls or Hammy Machine

15 reps x 3 sets with a pause on each rep for a second or two.

D. "Core Work"

20/18/15/AMRAP

Pallof Presses

Weighted Situps

Back Extensions

Supine Lying Banded Marching

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