A1) Back Squat
Sets: 5
Reps: 1, 1, 1, 1, 1
Build to a heavy single
Load: 80, 90, 95, 100+
Rest: 2-3 minutes

Warmup sets at 50, 60, 70%
Reps of 3-5 for warmup sets at 50, 60, 70

4 RFT
1/2 mi bike
20 Overhead walking lunges 45/25
10 Med ball slams

C1) Barbell hip thrusts
Sets: 3
Reps: 10
Load: moderate/heavy
Tempo: 2.0.1
Rest: 60s

Comment