Level 1

6 rounds

3 Wall walks

6 Ring Rows

6 Hollow Rocks

 

Level 2

10 rounds

3 Wall walks

3 Pull ups

6 Hollow Rocks

Level 3

10 rounds

3 Wall walks

6 Pull ups

9 Hollow Rocks

Level 4

10 rounds

3 Wall walks

6 CTB Pull ups

9 Hollow Rocks

Motivation

If you’ve never done a 20 rep back squat program you are in for a treat! You would be hard pressed to find a more efficient way to get stronger, fitter and mentally tougher, than this 20 rep program will do for you, the cycle will go for 9 weeks, and if you stick with it you will impress yourself by the end of it.

Make sure you understand what you’re expected to do, and PLEASE ask questions.

Strength

Bent Over Row 3 x 10 HEAVY

OR

20 REP BACK SQUAT PROGRESSION 1 x 20

Mobility:  Green thing 2 minutes/leg. static stretching 10 minutes.