FLEX STRENGTH

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 10 | THIS IS IT—the last week of this brutal 8x8 piece. Finish the cycle strong here, and imagine how easy it will feel when we focus on sets of 5 in our next cycle. For the 8th set, drop the tempo and add some weight. Take a chance and see what kind of number you can hit for 8 reps after all that work.

Scoring: Load

FLEX BODYBUILDING

1.) 2-3 SETS
16-20 Alternating Cossack Squats (Light-Mod)
-Rest 1:00-
12/12 Single Leg DB Glute Bridge (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS
12/12 Front Foot Elevated Reverse DB Lunge (Moderate)
-Rest 1:00-
8/8 Single DB Single Leg RDL (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: LOWER BODY | RPE 7 | One last session focused on single-leg work to wrap up this cycle. The weights here are relatively light, but that doesn't mean this should feel easy or you should go through the motions. Focus on moving intentionally here. Complete each rep with purpose and focus. That is where gains are made.

Daily-5 Warm-Up

ON A 5:00 RUNNING CLOCK...
1:00 Cardio Choice
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Cardio Choice Until End...

(No Measure)

Bodyweight Pump

AMRAP x 7 MINUTES
15 Glute Bridges
12 Supermans
10 Tuck Jumps

(Score is Rounds + Reps)

Scoring: Rounds + Reps

Full-Body Sweat Workout

3 SETS
1:00 - DB Power Cleans
2:00 - Burpees
3:00 - Cardio Choice*

*Increase Cardio Pace Every Minute...
Min 1 - EZ
Min 2 - Moderate
Min 3 - Hard

-Rest 1:00 b/t Sets-

(Score is Reps)

Scoring: Reps

Finisher

1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

(No Measure)