12.3.18

Iron

A: Front Squat (Every 3 minutes, for 18 minutes (6 sets) of 4 reps)

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more

Accessory

B1: Bulgarian Split Squat Lunge ( @30x1 x 8 reps R/L x 3 sets; rest 30 sec b/t legs)

B2: GHD Hip Extension (@2020 x 20 reps x 3 sets; rest 1 min )

B3: D-Ball Hold (30-45 sec/HEAVY x 3 sets; rest 2 min)

Ryan Thompson