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Monday Strength

intro:

2nd week 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at a moderate level for the first set (RPE about 7). By the 5th set it should be fairly difficult. Each week we will go up 5-10 pounds.

Rig Back squats 15min - running timer

8x8 .30 sec between each set

3sec decent each rep

circuit 45:20 *top timer in strength

Bench Arnold press DB 35/20

Box single leg lifts

Bicep curls with iso gold at 90 25/15

Rip 60 rows

KB/DB goblet hold kosak squats RPE 8

Add Ab movement if to many people 4 people per station.

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