intro: Back squats. 6sets of 6 reps you get 60 seconds between each. tempo is a half way pulse with each rep. 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
6x6 .60 sec between each set
with a pulse.
circuit 45:20 *top timer in strength
single arm bench rows 65-70/40-45
ball hamstring curls
barbell curls 65/35
pistol squats option rip 60,boxes
kb/db bentover rows 50/35