ON A 25:00 RUNNING CLOCK…

5×3 Back Squats

• Build load across sets

Week 2 of 3: Prep for Powerlifting Potluck, aim to increase load from last week

Complete as many rounds as possible in 12 mins of:
12 Back Rack Alternating Lunges
18 Up-Downs
24 Sit-ups

3 rounds, 1 min per station, for max reps of:
Wall Ball
Sumo Deadlift
Box Jump
Push Press
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

STRENGTH SQUAD
Deadlift Drop Set and Accessories

5×3 Bench Press

Week 1 of 3: Prep for Powerlifting Potluck, aim to increase load from last week

As many reps as possible in 9 mins of:
10 Bike Calories
4 Alternating Dumbbell Devil Press
10 Bike Calories
6 Alternating Dumbbell Devil Press
10 Bike Calories
8 Alternating Dumbbell Devil Press
…

Continue adding 2 Alternating Dumbbell Devil Press until time expires.

3 ROUNDS
20 Alt Crossbody DB Hammer Curls
10 Alt KB Gorilla Rows

3 rounds for time of:
10 Alternating Pistols or lunges
15 Burpee Pull Ups/ Ring Rows
20 Wallballs
25 Cal Bike