Squat Test Workout
10-5-1-1-1-10
The first 10-rep set and the 5-rep set should be sub-maximal efforts. Work up to a heavy single in the middle and go for it on the last 10 rep set. Use spotters, and don’t bail the bar on them! If you’re feeling good then go for a new 1RM today. If not, then aim for 90% and leave it there.
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PARTNER 3K ROW
Work with a partner and switch off every 300 meters.
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