11.5.18

Iron

A: Front Squat (Every 3 min x 18 min (6 sets))

*Set 1 – 8 reps @ 65-69%
*Set 2 – 8 reps @ 70-74%
*Set 3 – 6 reps @ 75-79%
*Set 4 – 6 reps @ 80-84%
*Set 5 – 4 reps @ 90%
*Set 6 – 2 reps @ 95%

Accessory

B1: Back Rack Lunge (@20x1; 5-6/leg x 3 sets)

B2: 1 Arm Dumbbell Row

6-8/arm x 3 sets

B3: Weighted Hip Extension (@2020; 10-15 reps x 3 sets)

Ryan Thompson