Complete the following:
3x5 Tempo Weighted Deck Squats
3x5 Tempo Single Leg Archups
60 sec Tempo 1/2 Windshield Wipers
Finish with 60 seconds total aggregate work of a straddle L variation.
notes:
1) Rest 3-5 minutes between sets.
2) Use a Tempo of 313 for the Weighted Deck Squats, Single Leg Archups and the ½ Windshield Wipers.
3) Add enough weight to the Deck Squats so that they are very challenging for five repetitions. A good additional weight to strive for is performing these holding either a 35 or 45lb. plate. The five repetitions should be continuous.
4) For the Single Leg Archups first perform 5 repetitions on one leg and then immediately perform 5 repetitions on the other leg prior to resting .
5) ½ Windshield Wipers are found on BtGB, pg. 139.