First day in the final rotation of our final Foundations block. We are hitting some heavier weights in the back squat, finishing with another set to failure. Remember to practice safe and responsible lifting with these sets to failure. Work hard and dig deep but save your risky choices for when it matters.

Squat variation 20X1
3 sets of 5 reps to warm up to a tough set for 5 reps. Then…
4, 4, 4+ reps, 90-seconds rest between sets
*In this workout, you’ll perform 3 heavy sets of 4 reps. After each set, if you feel like you could have performed more than 2 additional reps, you’ll add weight. In the third and final set, you’ll perform as many reps as possible.

5 sets:
8-12 reps, chest supported row
60-seconds rest between sets

4 sets:
12 dumbbell RDLs @30X1, no rest
12 reps per side, half-kneeling single-arm band or cable pull down, 60-seconds rest

3 sets:
30-seconds right-arm dumbbell overhead walking lunge, 30-seconds rest
30-seconds left-arm dumbbell overhead walking lunge, 30-seconds rest

Posted by Adam Janke

Challenge Accepted

Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.