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

(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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