February 3rd

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Warm Up

WARM UP VIDEO

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Back Squat Week 4 of 5

Back Squat

5 x 3 @32x1

65-70% of 1RM

*Rest 2:00 between sets

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Anecdote

5 Rounds

*Perform 3 Devil's Press #40's/30's after completing each movement.

1) 20 Air Squats

2) 15 Push Ups

3) 20 Lunges (10/10)

4) 15 Toes to Bar

Rx+

Dumbbells #50's/35's

Wear a weight vest #20/14

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Cool Down

5-7 minute Easy Bike/Walk

Seal Pose to Down Dog 1min

90 Degree Pec Opener 1min/side

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Accessory

3-4 Sets

6-8/side Goblet Side Lunge

8-12/side Single Arm Kneeling Landmine Press

12-15 DB Hammer Curls

*Rest 60-90sec between sets.