Movement: BB sumo squats RPE 8-9
Find 5RM : 7 min
Then: 10 min
Drop %10 5x5
In between each set
Accessory movement: 10 each arm bicep strict curls rx30/20
Circuit: RPE 8-9
45:20
2 sets 2 laps
Bench Chest press iso hold 60-70/25-30
DB Kosak squats 55/40
Standing banded SA rows (attached to rig)
KB OH carry with suitcase carry 55/35
Push press 95/65
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