March 4th, 2019

All movements will be completed for 3 sets of 12-20 reps (unless noted otherwise)
The goal is to start at the top of the rep range with an RPE 5-6 (meaning 4+ “reps in reserve”)
Then let the reps decrease each set to ensure that you stay around RPE 5-6 on each set

***Note that Lower Body movements are WAY MORE TAXING than upper body. Doing a set of 20 reps on Back squat with 4 RIR could make you nauseous. Let’s avoid that, and focus on implementing a 50-60% effort, as opposed to thinking about “reps in reserve” for the bigger compound movements

A. Back Squats

B. DB RDL
(one DB in each hand)

C. Barbell Hip Thrusts (see video demo)

D. EMOM x 8 min:

8-10 Goblet Squats
10-12 Russian KBS

E. 10 Min AMRAP

16 Wall Balls

6 Cal Ski Erg

4 Deadlifts (275)

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