7 x 3 @ 80% of 1RM
*These shouldn’t feel like a 3RM every set. Focus on bracing yourself, taking a deep breath in and holding it as you descend into your squat. Stay tall on the way up!
4 Sets for Quality:
5 Weighted Strict Pull Ups + 5 Strict Pull Ups
15 Deficit Push Ups
20 Weighted Sit Ups
*This is to be done after the squats. This is not easy though. 10 strict pull ups. Try to do the first 5 reps weighted, then drop the weight and finish with 5 more reps. Use a band if needed. Ring Dips ideally, but you can scale to dips on a bench. Only do deficit push ups if you can already do GOOD push ups. If not, work on regular push ups. Hold a dumbbell on your chest for the weighted sit ups! It does help if you lock your feet under something with some weight. Focus on the quality of your movement here.