6x4 @RPE 8
Rest ~2min btw sets / do 20 Pull Aparts during each rest period
5 Sets to build to heavy weight for 10 Goblet Squats
Then 1xMax Reps @50% BW
3 Sets of:
8-10 Plate Leg Curls
8-10 single arm Ring Rows
3x3 @~80%
3x2@~85%
3x1@~90%
- Rest ~90s btw sets -
10min EMOM:
1 Overhead Squat (32X1)
Build up in weight
Whole Body
Shoulder, Chest