FLEX STRENGTH

9-9-7-7-5
Tempo Back Squat (30X0)

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 1 of 4. Finish with a tough set of 5 and get ready to build on this over the coming weeks. Yes—the tempo calls for 3 seconds on the descent.

FLEX BODYBUILDING

1.) 3 SETS
12/12 DB Walking Lunge Steps (Moderate-Heavy)
-Rest :30-
16 Heels-Elevated Goblet Squat (Moderate-Heavy)
- Rest :30-
25 Jumping Squats

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 12 MINUTES
MIN 1 - 25 Situps
MIN 2 - 20 Cal Row
MIN 3 - Max Strict Knee Raises

(No Measure)

GOAL: RPE 9 | For the lunge steps, take all 12 steps with one leg before taking another 12 steps with the other leg. These should be tough. Note the short rest between movements. Those 3 SETS should feel like a serious leg pump and a conditioning piece all in one. Enjoy!

Daily-5 Warm-Up

1:00 Cardio Choice

into...

4 SETS (:20 ON / :10 OFF)*
MOVT 1 - Jumping Jacks
MOVT 2 - Up-Downs

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

4 SETS ON A 12:00 CLOCK...
8/8 Single Arm DB Bent Over Row w/ Twist*
8/8 Single Arm DB Arnold Press

*As the DB comes up to torso, athlete rotates torso toward DB- see Follow Along Video for demo

(Score is Weight)

Scoring: Load

Push x Pull Workout

EMOM x 16 MINUTES
MIN 1 - :45 Single DB Swings
MIN 2 - :45 Supermans
MIN 3 - :45 Cardio Choice
MIN 4 - :45 Weighted Sit-Up

(Score is Weight)