Back off week.
Reducing the load, upping the reps.
Strarting with barbell back squats. Find a weight that’ll tickle but won’t fold you in half, around 60% of your 1RM. We’re going to pair it with a max effort plank, after each set load up your plank, you should be shaking from the off. Squeezing every muscle in that rig of yours.
Moving on we’re loading up your shoulders and core. Your reverse lunges require you to hold a heavy plate with straight arms above your head, keep your abdominals tight and alternate your lunges for 6 reps a side. If your knees don’t touch the floor after each rep. What you doin’???
Kneeling shoulder press will have your core engaged but the bias is towards loading up your rotator cuff. Think of a arnie press but on one knee and working one side at a time.
Conditioning is a flow piece. Minimal rest. Hold a pace that can carry you through all 4 rounds without stopping.
LFGGGGGGGGGG.
