WARM UP
BB to back rack progressions: dead + hang power cleans + S2OH 2 back rack
Then,
Back squats – 3×6
ADVANCED
STRENGTH
A) 12 back squats (floor) 155/105
**4x – rest :90sec BTWN sets**
B) 8R/8L RDL w/ arms extended 15/10
**4x – rest :60sec BTWN sets**
INTERMEDIATE
STRENGTH
A) 12 back squats (floor) 95/65
**4x – rest :90sec BTWN sets**
B) 8R/8L RDL w/ arms extended 5/2.5
**4x – rest :60sec BTWN sets**
BEGINNER
STRENGTH
A) 12 goblet squats
**4x – rest :90sec BTWN sets**
B) 8R/8L RDL w/ arms extended
**4x – rest :60sec BTWN sets**
ADVANCED
WORKOUT
3R/3L renegade rows (no push up) 35/25
6R/6L alt DB front foot elevated reverse lunge + dual DB curl
3R/3L renegade rows (no push up)
6R/6L alt DB drop lunge + dual DB curl
**4x – rest :60sec BTWN sets**
INTERMEDIATE
WORKOUT
3R/3L renegade rows (no push up) 15/10
6R/6L alt DB front foot elevated reverse lunge + dual DB curl
3R/3L renegade rows (no push up)
6R/6L alt DB drop lunge + dual DB curl
**4x – rest :60sec BTWN sets**
BEGINNER
WORKOUT
12 alt shoulder taps
6R/6L alt reverse lunge + dual DB curl 10/8
3 renegade rows (no push up)
6R/6L alt reverse lunge + dual DB curl
**4x – rest :60sec BTWN sets**