Class:

1) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure.

2) Barbell Split Squats: 3 x 8/side

Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Goal is heavier than last cycle.

3) 3 rounds AQAP:

7 Front Squats 75/53

14 Knees-up

75 Single-unders

Extra Work:

4) GHD Sit-ups: 3 sets of 10-15 reps

Rest 90 seconds between sets. If you’ve never done these before only come to parallel with the floor.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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