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  • Writer's pictureJohn Fadel

Monday Strength

Warm up

1:00 Bottom Of Air Squat Hold  

10 Air Squats

30s Empty Barbell Bottom of Squat Hold

10 Empty Barbell Lunges

6 Lunges (Light Weight)

4 lunges (Moderate Weight)

...Keep building (if needed) to 65% in sets of 3-5


Deficit Lunges

Reps = Per-side (example 7 reps = 7 each side.

Build up to starting weight for warm up.

  • In between each set bicep curls 10

On the 2:00 x 6 Sets:

Set 1: 7 Reps @ 65%

Set 2: 5 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 7 Reps @ 70%

Set 5: 5 Reps @ 75%

Set 6: 3 Reps @ 80%



Strength Circuit

35:20 2 sets 3 laps

  1. BB Bent-over rows at the rig 115/75

  2. DB Bulgarian Split squats 35/20

  3. KB Single Arm Push press 45/35

  4. BB Sumo squats 225/135

  5. scissor kicks

Scissor kicks



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