Monday 16/03

PART A - Back Squats

12-Minute Window

• Build to working weight with 2–3 warm-up sets

• Then complete 3 × 3 @ 95% 3RM or 3 RIR

• Rest 2:30 between working sets

PART B - Barbell RDL 15’s

12-Minute Window

• Build to working weight with 2–3 warm-up sets

• Then complete 3 × 15s ( 5 shin to knee, 5 knee to hip, 5 full ROM)

• Rest 2:00 between working sets

PART C - ACCESSORIES

AMRAP 12 Minutes

6 DB Reverse Lunge To Knee Drive (Per Leg)
6 DB Split Stance Cross Body RDL (Per Side)
30s @ 75% Effort, 20s 85% Effort, 10s Max Effort Machine