Monday 11/04

Written By brett townsend

PART A - Pause Squat 22X0

15-Minute Window

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

  • Then perform 5 sets of 5 reps using 80-85% 3RM or RPE8

  • Rest 2:00 between sets.

PART B - Lower Body Superset

12-Minute Window

B1. 6 x Front Foot Elevated Split Squats (Per Leg)

B2. 12 x Alt Landmine Cossack Squats

  • Rest 1:30 between sets

PART C - ACCESSORIES

AMRAP 9 Minutes
15 DB Pogo Jumps
10 DB Hip Thrust From Bench
Hanging Straight Leg Raises MAX reps

brett townsend
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SATURDAY 09/05