Tuesday
A.
Back Squat
*Set 1 – 5 reps @ 75% of 1-RM Back Squat
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest 2-3 minutes between sets.
B.
“Charley Horse”
For time:
75/50 Calories of Rowing
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Boom Lite
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps @ 30X1
Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps @ 30X1
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3011
B.
For time:
75/50 Calories of Rowing
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry
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