Monday 30.9.19

Back Squat

7 sets of 5 reps with a 4 second eccentric each rep

*start at 73% of 1RM and keep same weight each set

**between each set perform 3 weighted chin ups with a 4 second eccentric each rep

Rest 90 seconds between sets


15/10 cal AB

10 dumbbell front squat @ 22.5/15kg

50ft dumbbell front-racked walk

5 dumbbell power cleans

Rest 90 seconds between rounds

*sprint each round!

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