P
A. q(4:00) x 3
6 alternating Reverse lunges/leg
(Barbell on back rack or DB on back rack/goblet)
- increase in weight slightly from last week and hold the same weight across all 3 sets
*6 reps for each leg
F
A. q(4:00) x 3
15 Bulgarian Split Squats/leg
*with double DB in the Farmers Carry hold position
*Elevate back leg
*15 reps on each leg
B. FT [14]
12 PS + 24 CTBPU or 4 RC or 9 BMU
9 PS + 18 CTBPU or 3 RC or 7 BMU
6 PS + 12 CTBPU or 2 RC or 5 BMU
3 PS + 6 CTBPU or 1 RC or 3 BMU
*155/105 or a moderate/heavy weight you can PS for quick singles
*substitute single DB PS or KBS (double reps) and light Pulldowns.
*If lower back is sore, sub BJ or KBS for PS
C. AMRAP [10]
10 DB Arnold Press
10 single leg weighted Hip Thrusts (per leg)
10 DB Cyclist Squats
REST [1]
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