Strength
“Gainz Day”
0-10min (5 sets)
Every 2min 3 Back Squat Tempo (3 sec down 3-sec pause 3-sec up)
Example: 5 set’s building 125-145-165-175-185
–10-12 REST–
12-24min (6 sets)
Every 2min Back Squat (starting with the last weight Ex: 185lb, climb each set )
5-4-3-2-2-2 reps
Example: 185 x 5 – 195 x 4 – 205 x 3 – 215 x 2 225 x 2 – 235 x 2
–24-26 REST–
26 – 36min DELOAD
Every 2min 3 Back Squat Tempo (3 sec down, 3-sec pause, 3-sec up)
You MUST start at your heaviest “tempo” first then decrease weight each set. Example: 185-175-165-145-125
(AFTER CLASS) RECOVERY
Can be done on bike or rower:
A)EMOM10
10-9-8-7-6 (each)
Calories on Bike/Rower (Bike is preferred)
Burpees
B) EMOM5
5-4-3-2-1
Calories on Bike/Rower (Bike is preferred) + Burpees ← same minute