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.