Dec 9, 16 & 18

 

Tuesday 9th

Back Squat 7x7
@ 75% of 1RM

+

Sled 8 x 25m

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Tuesday 16th

Back Squat 7x7
@ 77.5% of 1RM

+

Hip Thrusts 4x10
Barbell Roll Outs 3x12


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Thursday 18th

Max Effort
Establish 3RM Banded Bench Press


Dynamic Effort
10min EMOM
10 Band Resisted Bench @ 50%


Accessory
Band Pull Aparts
*Pull, 3 sec @ 180 degrees, 4 seconds in