A1
Notes:Romanian Deadlift
4 Cluster sets 6-8 reps. To perform a Cluster set, use a 5RM and perform as many sets of 2 as possible, with only 10 seconds between sets. For example, you may end up performing 3-4 sets of 2 (totalling 6-8 reps) using a 5RM - this is considered 1 Cluster set. Complete Rest (180s)
- 4 Sets
B1
Notes:Nordic Curl
3 sets of 5 Partial Rest (120s)
- 3 Sets
C1
Notes:Hack Squat
3 sets of 6. Perform a Rest Pause set on the final set only. To do this, push to failure at roughly 6 reps, then take 20 seconds rest, and push to failure again. Partial Rest (120s)
- 3 Sets
D1
Notes:45 Degree Hyperextension - Banded
3 sets of 15-20. Drop set on ALL sets to bodyweight only for AMRAP Partial Rest (60s)
- 3 Sets