GPP
S w/u
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50x air squats
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6x hip bridge w/ pause + 6x bird dogs (ea) w/ 5sec hold + 20 sec side plank + 15x KBS
3 rds
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Warm up Back Squat
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10x @ 30-50%*
5x @ 50%*
5x @ 60%*
5x @ 70%*
2x @ 80 %*
1x @ 90%*
8x+ @ 70%*
*if you completed your 8+ reps at 70% during last week, then increase the weights used for every set by 10#
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3x8 Single Leg RDL (B-stance if needed)
3x8 Heel Elevated GS
3x5 offset DL @ light weight
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100x leg curl