A1
Notes:Deadlift
4 sets of 4 reps Complete Rest (3 min) 1-2 RIR on All Sets
- 4 Sets
B1
Notes:Front Squat
3 sets of 8-10 reps Partial Rest (2 mins) 2 second pause in bottom of each rep
- 3 Sets
C1
Notes:Nordic Drop
3 sets of 6-8 reps Partial Rest (2 mins) 1-2 RIR on All Sets
- 3 Sets
D1
Notes:45 Degree Hyperextension
3 sets of 8-10 reps Minimal Rest (0s) 2 second pause in bottom of each rep
- 3 Sets
Superset
D2
Notes:Cossack Squat
3 sets of 12-15 reps Partial Rest (90s) 1-2RIR on all sets. Elevate the working side as much as needed to access full range
- 3 Sets