- 2×2 Back Squat @ each percentage
50% 55% 60% 65%
Resting 90 seconds between sets
- B) 1RFT
9PC (135/95)
21 DIps
15 PC (115/75)
15 Dips
21 PC (95/65)
9 Dips
- C) optional core
8 hip raises
8 leg lifts
8 hip raises
Rest 10sec
8 alt jack knives
8 v tucks
8 alt jack knives
Rest 90sec x 4-5 sets