Monday 13/04

PART A - Box Squat

15-Minute Window

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

• Then perform 5 sets of 5 reps using 78-73% 3RM or RPE7.5

• Rest 2:00 between sets.

PART B - Lower Body Superset

12-Minute Window

B1. 6 x DB Bulgarian Split Squats (Per Leg)

B2. 10 x Landmine RDL

• Rest 1:30 between sets

PART C - ACCESSORIES

AMRAP 9 Minutes

15 Floating DB Calf Raises
30 Second Long Lever Isometric Glute Bridge Hold
12 Hanging Knee Raises