Stimulus
All percentages based on 1RM Back Squat:
Set 1 - 55% of 1RM Back Squat
Set 2 - 60% of 1RM Back Squat
Set 3 - 65% of 1RM Back Squat
Set 4 - 70% of 1RM Back Squat
Set 5 - 75% of 1RM Back Squat

- We will work here to combine percentage back squat work with strict handstand push-up work to start our deload week.
- The backsquat complex will start with a :02s pause in the bottom of your first squat followed by two standard back squats
- We want to remain engaged and braced in the bottom during the pause.
- Following each set of squats, we will perform a set of strict handstand push-ups.

Stimulus
DESCRIPTION
- Looking to grind through this 15-minute workout that consists of mostly weightlifting movements
- Your score for the day is total rounds and reps completed
- The goal is to choose weights that allow you to complete at least 1 round

SINGLE DUMBBELL HANG CLEAN AND JERKS
- Choose you dumbbell weight based of the hang clean and jerk
- This should be a weight that you can move for 30 reps unbroken when fresh
- We'll alternate arms every 5 reps today
- After swinging the bell between the bells like a kettlebell, you can push press or jerk the weight overhead

SINGLE DUMBBELL REVERSE LUNGES
- Hold the dumbbell however you'd like here (hang, goblet, shoulder)
- Alternate legs on every reps
- The back knee should touch the ground in the bottom

DEADLIFTS
- Choose a moderate weight that you could complete for 25 reps unbroken reps when fresh
- Within the workout, you should be able to complete at least 5 reps at a time

AAB
- 50/35 Cal Row