Heavy Back Squat + Quad Accessory + Death by Bike Finisher
Warm-Up
Jump Rope – 100 reps
Hip Airplanes – 5 per leg
Wall-Supported Tib Raises – 15 reps
Deep Bodyweight Squats – 2×10
Banded Knee TKEs – 15 per side
Back Squat Warm-Up Sets:
Bar x 10
50% x 5
65% x 5
75% x 3
Primary Lift – Back Squats (5×5 Progression)
5×5 @ Increased Load from Last Week (e.g. aim for 5–10 lbs more than top set of 215 and 105)
Keep 2–3 min rest between sets
RIR of 1–2 on final set
Quad-Dominant Accessory Block (3 Rounds)
A. Heel-Elevated Goblet Squats (Heavy) – 8 reps
B. Spanish Squats (Weighted if needed) – 10–12 reps
C. Bulgarian Split Squats (Heavy DBs) – 6 reps per leg
D. Weighted Wall Sit (Plate or Sled Press) – 30–45 sec
Finisher – Death by Assault Bike
Start at 2 Calories. Add 2 Calories Every Minute:
Min 1: 2 cal
Min 2: 4 cal
Min 3: 6 cal
Continue until failure to complete calories within the minute