A. STRENGTH
BACK SQUAT 1X5
Back Squat 1×5 Use the heaviest weight you can for the set.
B1. BODYBUILDING
3 rounds for quality of:
12 Dumbbell Romanian Deadlifts
Rest 1 min
16 Poliquin Step Ups,
Rest 2 mins
10-12 Dumbbell Romanian Deadlifts- tempo @3111
B2. BODYBUILDING
3 RFQ
3 rounds for quality of:
15 Goblet Squats
Rest 1 min
20 Alternating Reverse Lunges
Rest 2 mins
STRENGTH
1x [ 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean ]
Every 1:30 for 9 mins.
WORKOUT
AMRAP X 21`
30 Row Calories
20 Burpees Over Rower
10 Power Cleans
2:00 Cardio Choice into…
AMRAP x 3 MINUTES 1
0 Air Squats
7 DB Deadlifts
5 Inch Worm + Push Up
SATURDAY SQUATS – Part
EMOM X 12`
Dumbbell Goblet Squat
Russian Dumbbell Swing
Wall Sit
SATURDAY SQUATS – Part 2
5 rounds, 1 min per station, for max reps of:
Dumbbell Goblet Squats
Dumbbell Glute Bridge
Air Squat
REST 1