A: Squats - 1x10 at 50%, 1x8 at 60%, 3x6 at 70%.
B: Bulgarian squats - 3x12 per leg.
C: Weighted back extension - 3 x20
A: Squats - 1x10 at 50%, 1x8 at 60%, 3x6 at 70%.
B: Bulgarian squats - 3x12 per leg.
C: Weighted back extension - 3 x20
Week #1 -
Part A: Establish an 8 rep max squat and bench press
Part B: Core Work
9 min EMOM
1. 20 V-ups
2. 50 sec plank
3. 20 slow knee tucks