Final 20 rep squat day!
1 set of 20 reps @70-75% 1RM (You pick!)
(3 minute time cap for this set)
1st Set - 50% x 8 reps
2nd Set - 60% x 6 reps
3rd Set - Weight from last week x 4 reps
You have a significantly longer time cap for this one compared to last week so aim for 75% if you can and rack the bar whenever you need to!
Strict Pull Ups/Negatives OR Holds
Strict HSPUs/Box HSPUs OR Regular Push Ups
Mix and match a pulling option and a pressing option anyway you would like on this one...
If you need to scale to Negatives it will be a 2 second negative per rep and the holds will be the following times:
Ladies - 30/25/20/15/10/5/3 seconds
Guys - 45/35/25/20/15/10/5 seconds
No bands allowed for this one...
POST YOUR SQUAT WEIGHT AND TOTAL TIME ALONG WITH YOUR TOTAL TIME FOR THE WORKOUT OR TOTAL REPS COMPLETED TO COMMENTS