Monday
| Back Squat
Every 4:00 minutes x 3 Sets Complete 5 Reps @ 65% 3 Reps @ 70% 1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame |
“Beefy Joker”
12:00 EMOM minute 1: 8 Dual Kettlebell Front Squat 24/16kg minute 2: 12 Deadlifts 102/70kg minute 3: 16 Wall Balls 9/6kg minute 4: 20 Abmat Sit-Ups
Active: 20/12, 84/57 Lifestyle: 12:00 EMOM minute 1: 8 Goblet Squats 16/8 minute 2: 12 Deadlifts 60% of 1RM minute 3: 16 Wall Balls 6/4 minute 4: 20 Abmat Sit-Ups |