TUESDAY 4 April 2023

Warm-up
3x
10 PVC GM
10 PVC Back Squat (1s pause)
10 Side to-side leg swings (each side)
10 Thor Ext
30s Pidgeon (each side)

1x (bar)
15 Pause back Squats (1s)

Workout
Squat waves
Every 3 minutes do a set of back squats
Set #1 – 6 Back Squats @ 55% of 1RM Back Squat
Set #2 – 4 Back Squats @ 65% of 1RM Back Squat
Set #3 – 2 Back Squats @ 70% of 1RM Back Squat
Set #4 – 6 Back Squats @ 65% of 1RM Back Squat
Set #5 – 4 Back Squats @ 70% of 1RM Back Squat
Set #6 – 2 Back Squats @ 75% of 1RM Back Squat
Set #7 – 6 Back Squats @ 70% of 1RM Back Squat
Set #8 – 4 Back Squats @ 75% of 1RM Back Squat
Set #9 – 2 Back Squats @ 80% of 1RM Back Squat
Set #10 -18 Back Squats @ 40% of 1RM Back Squat