Day 144

A.) Back Squat (10-8-6-4)

Warm-up as needed. Rest 90-120 seconds between sets.

60% x 10 

70% x 8

75% x 6

80% x 4

B) Front Squat (5-5-5-5)

Warm-up as needed. Rest 90-120 seconds between sets.

60% x 5

70% x 5

70% x 5

70% x 5

C.) Deadlift (5 x 5) banded @ 40% plus band tension

Rest minimally between sets

D.) Tabata

Hollow Rocks

E.) Row

3 x 750m row, 1:30 Rest between efforts.