STIMULUS
First of two iterations, the next being a week from today
Let's set the baseline today for this set with our best movement
We can increase the loading next week

Back Squat Waves
Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%

Rest 3 Minutes

Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%

Rest 3 Minutes

Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%

STIMULUS
This is the 3rd iteration out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks iteration
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based off your 5RM Back Squat

Working through 5 rounds of the 60-30 rep scheme in today's workout
We're expecting the workout to be on the mid-range to longer side
It will likely take between 18-25 minutes to complete

STIMULUS
General
These 3 sets of Body Armor are for quality over speed
You can build in weight across the 3 sets or stay at the same load on both weighted movements
Choose loads that are challenging, but unbroken
Waiter Squats
Use a Kettlebell or Dumbbell for the Waiter Squats, Holding 20 seconds in an active bottom position on each side

Strict Pull-ups
Choose a strict pull-up variation that allows you to complete 7+ reps each round
Tempo Romanian Deadlifts
There is a 5 second negative on each rep of the Tempo Barbell Romanian Deadlifts
Click Here for a demo video of the Romanian Deadlift
SUBSTITUTIONS
Strict Pull-ups
Banded Strict Pull-ups
Ring Rows (Increase Difficulty By Elevating Feet)