1RM back squat.
Squat. option for 4. (New members working on form)
EMOMx8 2:00 until you hit 1RM
Ex.
Round/Reps
1-2, 8reps 40-50% warm up reps
3-4, 6reps 55-65%
5-6, 2-4 reps 70%
7-8,1 rep 100%
*You can pair up here, help each other exchange weights.
Strength Circuit
35:20 3 sets 2 laps
BB Bent-over rows 115/75#
Box step downs (2sec tempo decent)
Back flys 35/20#
Elevated lunges DB 50/35#
Russian twists 20-25/15-20#
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat