Level 1

15 minute AMRAP:

30 Plate Overhead Walking Lunge (15 RT, 15 LT)
15 Push ups
10 L-Raises
Level 2

15 minute AMRAP:

30 Plate Overhead Walking Lunge 25/10(15 RT, 15 LT)
15 Push ups
10 L-Raises
Level 3

15 minute AMRAP:

30 Plate Overhead Walking Lunge 35/25 (15 RT, 15 LT)
15 Ring Dips
10 Toes to Bar
Level 4

15 minute AMRAP:

30 Plate Overhead Walking Lunge 45/25(15 RT, 15 LT)
15 Ring Dips
10 Toes to Bar
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

 

20 REP BACK SQUAT PROGRESSION 1 x 20

Mobility: Lazy splits 4 minutes banded shoulder stretch 2/side