Tuesday May 7

 The goal is to be able to complete all 25 reps on the ODD minutes (10 rounds total). So if you miss an early round, lower the

weight on the back squats to ensure you meet the reps.

 

“HACK”

20 Minute EMOM:

1. 10 back squats (135/95) + 10 KB 50/35
2. rest

 

Open – as written or NO MORE THAN 35-40% of most current 1RM Back Squat

Performance – 115/75 + 50/35

Fitness – 95/65 + 35/26

Accessory Work

3-4 Rounds of

10-12 Reps Reverse Hyper (no greater than 50% of back squat)

10 Barbell Glute Bridge (athletes choice on weight)

10/Leg Single Leg RDL (dumbbell/kb)

 

**Optional Work BEFORE class**

 

Superset work:

Floor Press 3-3-3-3-3

Matador Dips 3-3-3-3-3

• Add weight if needed.