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YOUR CART
WEEK 1 - SESSION 4
*CLICK THE EXERCISE NAME FOR VIDEO DEMO
LOWER (LEGS)
BARBELL BACK SQUAT
TEMPO @ 32X1
*Set 1 - 12 Reps @ 50%
*Set 2 - 10 Reps @ 55%
*Set 3 - 8 Reps @ 60%
*Set 4 - 6 Reps @ 70%
*Set 5 - 2-4 Reps @ 80%
NOTES:
- TEMPO = 3 second down, 2 second pause at the bottom, straight back up and 1 second pause at the top
- Rest 2 minutes betwEen sets
FOLLOWED BY
PART B:
3 SUPERSETS of 12 reps
1a -
BULGARIAN SPLIT SQUATS
1b -
HOLLOW ROCKS
2a -
STEP UPS
2b -
POLLOF PRESS
NOTES:
- Use a weight you can comfortably achieve 10 reps - Complete exercise a and straight into exercise b without rest
PART C:
AMRAP x 6 minutes
4 THRUSTERS
6
BURPEES
24
SKIPS
NOTES:
- Complete the workout in your fastest time and record the number of times you completed the circuit