No Ka’ oi

Last round of Squats

November 28, 2022

Back Squat
7-7-7

Low Impact:
Back Squat
7-7-7 (RPE 6/10)

Recovery:
Back Squat
3 Rounds on the 4 min
7 Back Squat (light)
-Recovery Bike or Row the remainder of the 4 min

Accessory Lifts:
4 Sets (Superset Movements)
5 Strict Ring Dip
10 Curl Grip Barbell Row
-Rest 2 min between rounds

Low Impact:
4 Sets (Superset Movements)
5 Assisted Box Dip
10 Curl Grip Barbell Row
-Rest 2 min between rounds and complete at RPE 6/10

Recovery:
4 Sets (Superset Movements)
5-8 Assisted Box or Bench Dip
10 Curl Grip Barbell Row (light)
-Rest 2 min between rounds with Recovery Bike or Row