3x10 Glute Bridge w/ 3 sec hold at the top
3x - Frog Stretch @ 1 min
Tier 1: 5x3 - Linear Progression Back Squat @ +5-10# from last week
Tier 2: First Set Last (FSL) Back Squat
**Working weight is based off 90% of 1RM from 08/10
Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
**Repeat from and 01-20-15 and 08-24-14**