| Tuesday |
| Warm up |
| – Everyone gets barbells and racks out – 2x: Squat rotation x 8 + lateral lunges x 8 + forward lunge rotation x 8 – 3x: BB GM x 10 + BB back squat x 10 (no weight) |
| Strength |
| 1) Back squat x 15 (light) 2) Back squat x 10 (increase from previous) 3) Back squat x 8 (increase from previous) 4) Back squat 2 x 10 – This set should be heavy. This is gearing you up for your set of 20. 5) 20 Rep max weight back squat. Find the heaviest weight you can do for 20 reps. Up to 2 attempts. |
| Work |
| Remaining time: – Blue awning building run (or Bike 600m) – ab rollouts x 10 – Cossack squat x 12 total – Side plank dips x 12/12 |
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