Build to a heavy single
then do 3×1 at 90%
Back Squat, 3 sets x 7 reps, Heavy & Across
Use the heaviest weight or more from last week.
AMRAP x 20 minutes
20 Double Under
15/12 Calorie Row
15 Pull up
20 Alternating Pistols
3 rounds for quality:
20 Westside GHD Situps, 45/35
20 GHD Hip Extension + 20 second Static hold
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