Thursday, July 13th

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Lower Body Tri Set Every 4 minutes for 16 minutes (4 sets) A) Tempo Back Squat, 6 reps at 33X1 tempo at 60-70% B) Farmer Carry DB Walking Lunge 16 steps (8/leg) 50/35 | 35/20 | 25/10 C) Wall Sit – 30 seconds

Strength – we’re going to add a movement to our standard supersets, so increasing the time domain to every 4 minutes today. Back Squat goal is 60-70%, okay to build or take off weight to ensure we’re getting a 3 second negative and 3 second pause WITHOUT bottoming or bouncing out of the bottom. Lunges has recommended weight, but pick a weight that we can try to complete unbroken. Wall sits do not need weight, lets ensure we get well below parallel to feel the stimulus.

AMRAP 12 15 Overhead Squats 95/65 | 75/55 | 45/35 30 Alt DB Snatch 50/35 | 35/25 | 25/15 30 Stationary Lunge

Workout – We should be plenty primed for our squats today, so lets ensure our shoulders are ready to match our legs. Use the stationary lunges to recovery your heart rate before getting back to the squats.