S4: 10 Alternating Cossack Squats with 1 sec Pause
Then..
Spend 5 minutes getting to starting weights on the bar for the Back Squat
Ideally as
- 5 Empty Barbell Reps
- 3 Reps @ 50%
- 3 Reps @ 60%
- 2-3 Reps @ 70%
- Then working load on bar for first set
Strength
Back Squat
Every 3:00 x 4 Sets
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%
5 Reps @ 85%
Extra Instructions
% Based on 1RM Back Squat. Each set here should be a challenging working set with the focus on finishing on a heavy 5 for the day.
“I’ll be back!”
10:00 EMOM
Min 1: 8 Front Rack Reverse Lunges + Max Chest to Bar Pull-Ups
Min 2: Max Calorie Row
Barbell: 60/40kg
Barbell suggested loading @ 40% of Front Squat
Objectives / Stimulus / RPE / Workout Strategy
Goal: 75/60 Calories
Stimulus: Quad + Lat Stamina
RPE: 9/10
Notes: This workout will start on the Chest to Bar with the focus on a quick set before moving to the barbell for our Front Rack Reverse Lunges. The goal here is to keep the chest to bar to 2 sets or less and the Front Rack Reverse Lunges unbroken before making our way back to the Rower. We are looking for consistent pacing and movements across with the goal of completing 15/12 calories on the Rower to finish each 2:00 segment.
