You can’t SQUAT with me…

Squat Warmup
4 Sets
Step Ups: 10 each leg
Side Step Ups: 10 each leg
Squat Therapy: 10 reps

3 SETS
GHD Back Extensions: 15 reps
GHD HIP Extensions: 15 reps
GHD: 15 reps
GHD Sit-ups: 15 reps

Low Bar Back Squat – No Bands (3 count pause)
1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 255lbs, 1 x 275lbs

Death by SQUATS
Goblet Squats: 12 x 70lbs
Pyramid
Front Squat: 5 x 135lbs, 4 x 155lbs, 3 x 175lbs, 2 x 195lbs, 1 x 205lbs, 2 x 195lbs, 3 x 175lbs, 4 x 155lbs, 5 x 135lbs
Goblet Squats: 12 x 70lbs
Front Squat: 5 x 135lbs, 4 x 155lbs, 3 x 175lbs, 2 x 195lbs, 1 x 205lbs, 2 x 195lbs, 3 x 175lbs, 4 x 155lbs, 5 x 135lbs
Goblet Squats: 12 x 70lbs
High Bar Back Squats: 10 x 135lbs, 9 x 155lbs, 8 x 175lbs, 7 x 195lbs, 6 x 205lbs, 7 x 195lbs, 8 x 175lbs, 9 x 155lbs, 10 x 135lbs

Conditioning: OFF

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

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