220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST, BOWERY (285 GRAND ST, NY), TriBeCa (281 Broadway) – Buns and Guns

Deficit Split Squat (3 x 6/leg )

*Use 2 plates for Deficit (front & back leg) 3-4 ”

*TEMPO: 32X1

*SUPERSET with S/L Glute Bridge & Powell Raise

*REST: 90’/SET

Powell Raise (3 x 6-8 reps/ side )

Glute Bridges (3 x 6-8/leg *Single Leg )

*Use a plate to add deficit here as well

Back Squat

3 Waves:

3 reps @70%

2 reps @74%

1 rep @82%

*Add 2kg or 5lb after each wave

*REST: As needed between waves

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