Squat 3.2

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Exhausted Back Squat (30s/10r ➧ 30s/11 ➧ /12 ➧ /13 ➧ /14 ➧ /15)

◭ 30s WEIGHTED Wall Sit into Unbroken Back Squats.

◭ NO rest between Wall Sit and Back Squat.

◭ No more than 1:00 rest in between sets.

◭ Wallsit: Female 25#, Male 45#
Record Last Squat Weight Used

▬▬▬▬▬▬▬▬▬▬▬▬

LIFT

◭ 8:00 EMOM [Decrease by 1 Rep each time you repeat that side]

◭ DB/KB Weighted

M1: 20 Pulse Lunges [Right]

M2: 20 Pulse Lunges [Left]

M3: 19 Pulse Lunges [Right]

M4: 19 Pulse Lunges [Left]

➜ Continue this pattern for 8:00

▬▬▬▬▬▬▬▬▬▬▬▬

Finisher

∎ 15 Band/DB Hamstring Curl

∎ 15 Attached Band Glute Kickback

∎ 15 Deadstop KB Swings

x4