John Fadel
Monday Strength
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#