Back Squat
Find your 20 RM for the day

Heavy day! Back squatting today and going for our 20 RM! If you have no idea where to start try around 65% or so. Don’t stress if you under or overestimate a bit. If you’re +/- 3 reps of the 20 rep goal you got the stimulus were are looking for. It’s tough but avoid waiting at the top for excessive amounts of time. Take a moment to catch your breath, reset bracing in your midline, and get going on the next rep.

Accessory Lifts
Single Leg Box Step Up: 3 x 8/leg
Banded or Weighted Ring Push Up: 3 x 15

The single leg box step up should have you with a box height that allows you to have your hip crease below your knee with no pain during the movement. This is dictated on your height so don’t worry about those around you. Loading should be challenging but always allowing the working leg to complete the full range of motion instead of getting some help from the other during your work sets. Do all reps on one side then switch to the other.

Banded or ring push up is up to you and what you want to do here. Work to get each set unbroken and if needed you can drop to your knees halfway to accumulate the volume of 15 push-ups per round. For this accessory work, work through one exercise before the next and avoid super setting. We would recommend taking the single leg box step up every 3 minutes and a push up variation every 2 min.

Post Work
Lying Banded Hamstring Curl 1x:
100-150 reps