A) Back squat cluster

– 5.5.5.5 x 3 sets

*Rest 30 sec between clusters and 3 minutes after each set.

*Start at heaviest set from 11/18 and try to maintain weight or build if able. 

 

B) 3 sets for efficiency:

– 30-60 sec wall sit w/ double KB front rack hold

– 2 laps farmer’s carry (heavy but fast and UB)

– 6-8 L-sit supinated pull-ups

– 8 TGUP sit-ups per side