FLEX STRENGTH

4 OR 8 SETS
8 Tempo Heels Elevated Back Squat (30X0)
-Rest 1:00-
8 Hamstring Curl On Rower

-Rest 1:00 b/t Sets-

(Score is Weight)

GOAL: LOWER BODY | RPE 9 | Week 5. of 6. You probably don't want to see this combo ever again, but I promise the gains will be worth it. Maintain the tempo, and if you need to, *scale back the volume to 4 sets. Next week, we finish with the full 8 sets again!

Scoring: Load

FLEX BODYBUILDING

1.) 2-3 SETS
12-15 DB RDL (Moderate-Heavy)
-Rest 1:00-
16/16 Poliquin Step Up (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS
10-15 Medicine Ball Glute Bridge
-Rest 1:00-
16-20 Reverse Alternating DB Lunge (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: LOWER BODY | RPE 9 | Crush. The. Legs. Even if you scaled back to 4 sets on the FLEX STRENGTH, I want you to get after this combo like it's the last time you'll see these movements this cycle.

Daily-5 Warm-Up

1:00 Cardio Choice

into...

EMOM x 4 MINUTES
MIN 1 - :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 - :45 Single DB Front Squats*

*Hold DB Across Chest

(No Measure)

Bodyweight Pump

EMOM x 6 MINUTES
16 DB Taps + Max Mountain Climbers

(Score is Reps)

Scoring: Reps

Full-Body Sweat Workout

EVERY 3:00 x 7 SETS
1:00 Cardio Choice
15 Single DB G2OH
30 DB Toe Taps

(Score is Each Set for Time)

Scoring:

Finisher

5 SETS (:20 ON/ :10 OFF)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Seesaw Upright Rows

(No Measure)