Sunday will be time for a strength day. You will perform two sets of seven, five, and three back squats. If you don’t have enough weight to get close to seventy percent of your one rep we can add in a tempo or pause to challenge your squatting technique.

For those at home without a rack or barbell we can change the movement to a front squat, overhead squat, or throw a back pack on our back.

Come to zoom or the open gym tomorrow ready for a good old fashion strength day.


QOD: Best part of the weekend so far?

Warm up

2 rnds

1 min each

Side plank

Hip swings

Center plank

Air squat


Back squat


Back squat


Score equals total volume and we will lift on the five minutes

Cool down

Trunk rotations

Hip swings

Dragon and pigeon poses