A – Back Squats – 2 reps EMOM x 12 @ 65% 1RM
250
Felt good! Used a warm up of 7 wall ball 5/5 KB snatch and 10 reverse hyper. I feel this helped minimized knee irritation and made the squats seem much easier in general and especially compared to last week.
+
B1 – Glute ham raises x 10, rest 1 min
Done
B2 – GHD situps x 15, rest 1 min x 4
Done.
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C – EMOM for 18 min
odd min – 6 strict HSPU, 45lb bumpers as deficit
Much more challenging this week. Had to really start working in the 5th round. All unbroken except for the first round which I lost my balance and focus.
even min – 10 cal row + 15 DU’s
Done
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D – DB ext rotation x 12, rest as needed x 3 sets
20 across