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

Bicep curl iso hold at 90 25/15

Ball hamstring curls

Rip 60 tricep extensions

Walking lunges 55/40

Bosu Alt push-ups

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