A1
Notes:Barbell Squat
4 sets of 6/6/4/4 Complete Rest (3min) 1-2 RIR on All Sets 4 second lowering on each rep.
- 4 Sets
B1
Notes:Hack Squat
4 sets of 6 reps Minimal Rest (0s) 1-2 RIR on All Sets
- 4 Sets
Superset
B2
Notes:Sissy Squat
4 sets of 15 reps Partial Rest (2min) Assist as much as required for extra stability
- 4 Sets
C1
Notes:Seated Leg Curl
3 sets of 6-8 reps Minimal Rest (0) 1-2 RIR on All Sets. 1 second pause in top of each rep. Drop set performed on last set only - Push to failure at 8-10 reps, then decrease weight by 10% for AMRAP.
- 3 Sets
Superset
C2
Notes:DB Romanian Deadlift
3 sets of 15 reps Partial Rest (2 mins) 1 second pause on each rep in stretch position
- 3 Sets