2nd round of a Heavy 2 RM Back
Squat. option for 4.
EMOMx8 1:30.
You will be decreasing 2 reps every other round.
Adding weight each round
Ex.
Round/Reps
1-2, 8reps 60%
3-4, 6reps 70%
5-6, 4reps 80%
7-8,2 reps. 90%
Option 5-8 4reps
*Build each round
*You can pair up here
*Starting weight: moderate RPE 6-7
Strength Circuit
35:20 3 sets 2 laps
1. BB Push Press
2. DB Sissy squats
3. DB incline chest press
4. DB box step downs 3 second decent
5. Ab rollers/ walkouts
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets