Every 2:00 for 5 Sets 

6 Back Rack Reverse Lunge (each leg)

*Reccommended % of Back Squat: 25-30%

Every 2:00 for 5 Sets 

3 Tempo Back Squat (70-80%)

*Tempo is 3 seconds down / 1 second hold / explode up

Every 1:00 for 5 Sets 

6 One Arm DB Strict Press (standing or seated) – each arm 

Every 1:00 for 5 Sets 

3 Strict Press (70-80%)

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A much needed break from fast rate and high volume. Adhere to the tempo as best you can, even if you have to take the loads down. We need to build that eccentric strength!

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SUGGESTED WARM UP

  1. Roll quads and glutes – 2-3 minutes
  2. 5 Press Ups to Downward Dog – 5x
  3. 10 Air Squats + 8 Goblet Squats + 6 Tempo Back Squats (45/35)
  4. Roll thoracic and lats
  5. 5 Windmills – each side
  6. 8 Push Ups + 6 Strict Press (45/35) + 4 DB Tempo Press – each side

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