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Thursday Strength

Movement: Rig Back squats RPE 8-9

Find 5RM - 10 min

Then:

Drop %10 5x5 -10min

In between each set

Accessory movement: DB 55-60/35-40

10 each arm single arm back rows

Circuit: RPE 8-9

45:25

2 sets 2 laps

5 per station if needed.


  1. DB Renegade rows 35/25

  2. DB/KB Box step ups weighted 50/35

  3. DB Lat Raise to Front Raise 20/10

  4. BB Thrusters 95/65



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