SQUATOBER 3rd #31days 1. 5 ROUNDS: 3 BACK SQUAT @ 80% 1RM 30 M (building length) KB or DB CARRY. *aim for 30-40% BW in each hand *1.5-2 min rest between sets 2. 5 ROUNDS: 5 BB BENT OVER ROWS 30 M (building length) KB or DB CARRY. *aim for 30-40% BW in each hand *rest as needed between sets 3. 5 ROUNDS: 5/arm HEAVY alternating DB CURLS 30 M (building length) KB or DB CARRY. *aim for 30-40% BW in each hand *rest as needed between sets to maintain HEAVY RECOVER @ HOME: 3O min walk 8-9 hour sleep Steak & potatoes ;-) Go to Mobility Flow tomorrow morning @ 9:15

Day 2 of Squatober 🎃 1. BACK SQUAT "ride the see saw" 10 reps @50% 1RM 5 reps @ 65$ 1RM 10 reps @ 55% 1RM 5 reps @ 70% 1RM 10 reps @ 60% 1RM 2. 5 ROUNDS: 8 Bench Press @ 67% 1RM 15 reps DB Rear Laterals 3. SKULL CRUSHERS 5 x 15 *90 sec rest between sets 4. CARDIO: RKBS 10 x 10 *1 min RECOVERY @ HOME: 30 min walk 8-9 hour sleep. Eat well. #31days

#31days Just started SQUATOBER!! 1. E2MOM x 5 (10 min) BACK SQUAT: 4, 6, 8, 6, 4 reps @ 67% of 1RM 2. E2MOM x 4 (8 min) DEADLIFT 4 x 4 reps @ 70% of 1RM 3. 4 ROUNDS: 2-4 SLOW STRICT CHIN-UP's 5 DB RDL's 4. SINGLE ARM DB ROWS 4 x 5/arm *90 sec. rest between sets 5. 4 ROUNDS CARDIO: 15 reps BB BIcep Curls 15 DB Shrugs *90 sec. rest between sets RECOVERY @ HOME: 30 min walk sometime today steak & eggs ;-) 8-9 hours of sleep

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