Back Squat 3x5
Build to a 5RM then perform 2x5 with 90% of that 5Rm. This is the first week of a new progression that we will follow for 3 weeks, try to keep this to an RPE 9 to leave room to grow in the upcoming weeks. Heavier than last week.
12 minute AMRAP:
20 KB Swings
10 Shoulder to overhead
L1- A weight to allow the s2oh to be done in 2 sets each round, maybe 3 in the later sets.
:30 top of DB row hold
10 barbell bicep curls
:30 iso barbell curl hold at 90 degrees.
8 bulgarian split squat each side
:45 wall sit with plate if needed