8 Jan 2024

Jan 7

A. 5-7 Minutes to Build to 50% 1RM Back Squat

B. Every 3 minutes for 12 minutes (4 Sets): Back Squat
Sets1-2: 10 reps @ 50% 1RM
Sets3-4: 7 reps @ 60% 1RM

Immediately into…

Every 2 minutes for 8 minutes (4 Sets): Back Squat
Sets5-6: 4 Reps @ 70% 1RM
Sets7-8: 1 rep @ 80%+ 1RM

C. Tabata (8 Sets: 20s on/10s off) of:
MB Weighted Situps (20/14)
Alternating Box Step Ups (24/20)

Scores = Heaviest Back Squat; Part C “Fewest” Reps of Situps (RX or MB) and Step Ups (RX or Height)

Michelle Kinney

9 Jan 2024