Movement: Front Rack Squat
build up to a 5 rm - In 5-10 min RPE 8
start light then go up in weight
Then:
-10% weight
5 x 5 10min
Between each set:
8 each side renegade rows 50/35
Circuit RPE 8
45:25
2 sets 2 laps
3 per station
KB/DB box step downs- 3 sec decent 50/35
LM single arm press 45/25
DB curl with iso hold 25/15
Rip 60 rows
videos:
Box Step down
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