a) 0:00 – 10:00 – Every 2:30 X 4 Sets: Back Squat (10-7-7-5)
Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.
b) 10:00 – 18:00 – Every 2:00 X 4 Sets: 5/Side Front Rack Front-To-Back Lunge
Perform all reps on 1 leg, then switch to the other. Step forward into a lunge, then in one clean step, step all the way to a reverse lunge, and then back to center. That is a single rep. Perform 5 full reps on each leg.
40-30-20-10 Kettlebell Swings 53/35