Hope you all have a wonderful Thanksgiving holiday!!!
Week 3 of the 20 rep squat program! You will add 5-10lbs. to whatever you did the previous week.
Back Squat (1 x 20)
Week 2 (55-65%)
Spend about 10min. working up to a HEAVY 2-3 Rep Max.
“Rapid Fire” warm-up
4x
:20 row/bike
+
5 Back squats. Build each set (keep it light)
Then.
3 sets to build to a heavy 2-3 reps
Then..
Then rest up and go for your 20 rep max! 5-10# added from last week!
Then…
Every 2:30 x 5 rounds (12:30 Total)
12/9 Cal Bike
12-15 Bench press 115/75
15-18 RKBS
Amrap Double unders in the remaining 2:30 , start right back on the bike at the 2:30 mark. No rest between rounds today!
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