8-11-24

Warm up

2 rounds

15 db single leg rdl left

15 db SL RDL right

30 gluten band lateral steps

30 air squats

3 rounds banded db RDL, black band, 50#

10 heels together

10 shoulder width

10 Sumo stance

Back squat

7 reps w 7 sec negative

7 reps w 6 sec negative

7 reps w 5 sec negative

7 reps w 4 sec negative

7 reps w 3 sec negative

7 reps w 2 sec negative 

7 reps w 1 sec negative 

135

155

175

195

215

235

235 for 5 without help

3 rounds

15, 12, 10 BB gluten bridge w 1 sec pause at top, 135#

Into

15 single leg DB Bulgarian split squats into drop the weight and do 15 more, each leg. 35#