A) Every 4 minutes x 4 sets:

– 6 front squats @ last week’s heaviest set +5%

– 10-12 DB bench press @ 30X1 tempo

*RPE on squats should be an 8

 

B) 3 sets for quality

– 12-15 BB hip extensions

– 12-15 DB skullcrushers

– 12-15 slide hamstring curls

– 12-15 wall support DB bicep curls