Back off week for squatting, but we are going to add some more time under tension ;)
Still calculating off of 90% of your 1RM for these sets for 1 more week...
Try the barbell by itself for a warm up set...
THE CATCH... You must hold a PERFECT, knees out, arched ankle, chest up bottom position of the squat for 5 seconds on EVERY REP... This includes the work sets also!
Work Sets: 3:00 clock per set
1st - 5 reps @ 50% 1RM
2nd - 5 reps @ 60% 1RM
3rd - 5 reps @ 65-70% 1RM (Aim for 70%, but if you're not feeling it 65% is acceptable)
Perform a 100m Row Sprint every 1:15 for 10 total rounds aiming to complete all rounds in under 18 seconds for Men and under 20 seconds for Women...
We will run this one in pairs for the bigger classes so you have a partner to try to compete with also!
POST YOUR SQUAT WEIGHTS AND YOUR RANGE OF ROW TIMES TO COMMENTS