Heavy Day!

Here’s how this is gonna work: there’s three sections feel free to do all in a two-a-day type format or one longer session. Both work great. The class hour will cover the “Meat and Vegetables” section of the program. The other portions will be on your own or with some buddies, with minimal supervision. You’ll get the hang of it in no time.

Meat and Vegetables:
Back Squat 1 Rep Max
Back Squat 4 sets of 8 reps at 70%
5×1 Min weighted Plank

Nuts and Seeds, Some Fruit:
Glute Ham Raises 3 sets of Max Reps
45 Degree Hip Extension: 3 sets of 10 reps, must add weight here.

Little Starch and No Sugar:
100 Lateral Lunges, get a pair of 6 inch boxes and just get it done.