Weekly Warm-up 2mins @ 75% effort: run, row, skip airdyne
- 15 wall slides with 3 sec pause at bottom
- 10 good mornings
- 10 bodyweight squats with band around knee
Part 1 Novice: a1. Back Squat – 2 x 5, then 1 x 5+ (add 5-10lbs more than last time) – rest 60sec a2. ring rows 3xMax,  use strict tempo, rest 90-120sec
Intermediate: Back Squat 4×6-8 [31x1] strict tempo (that means: 3sec lowering, 1sec pause at the bottom, up fast, only 1sec rest at the top, then back into the next squat). Rest 2-2.5mins between sets.
Part 2 4 rounds: 30sec airdyne 30sec rest 30sec double unders 30sec rest 30sec wall ball 30sec rest 30sec row 30sec rest