Monday October 13th

Monday

A. Every 2:00 x 4 Sets: (Deload week)

10 - No lock out back squat

Notes: These should be about 45-50% of your 1rm back squat, or your heaviest lift from the last 2 weeks. The first 4/5 reps should feel easy and light and the volume is what will make them challenging. The goal to get through all 10 without fully opening your hips or locking out your knees at the top of the squat.

B. Baseline +"

For Time

1,000/900 meter row

80 Air Squats

60 Sit-Ups

40 Push Ups

20 Pull Ups