Back Squat 3.0

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

Back Squat (20-10-5-3-3.. Until 3RM reached.)

◭ 5 negative low bar pull ups between each set.

◭ Weight increases each set.

◭ Do Not Rush the Squats. Rest as needed.

◭ Record Highest 3 rep weight.

◭ Ask for a spotter!

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Reps

∎ 12 Trx Leg Curls

∎ Death March [Half Turf]

∎ Weighted Walking Lunges 1.5 turf

3x

∎ 20 Elevated Single Leg Glute Bridge

∎ Heavy Sled Drag — one way

∎ 5-5, 4-4, 3,3 Gut Wrench

3x

∎ 30 Sit Ups to 3 Med Ball Squeeze

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