Build to a strong top set on the back squat without grinding—leave 1-2 reps in the tank if you need to. Then use the back-off sets and accessories to keep quality high; scale the load to an RPE 7-8 and swap the split squats for goblet lunges if your knees prefer a simpler option. Inspired by today's trends — CrossFit | CrossFit Workout of the Day 260619.
- 1 Back Squat
- 5 Back Squat
- 8 Romanian Deadlift
- 10 Bulgarian Split Squat
- 12 Hanging Knee Raise
EQUIPMENT
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Back Day
Seated Rear Delt Fly · Dumbbell Fly · Dumbbell Row · Gorilla Row · External Rotation · Back Shrugs
Hard Dumbbell Back Pump
1-Arm Dumbbell Row · Dumbbell Romanian Deadlift · Chest-Supported Dumbbell Row · Dumbbell Pullover · Bent-Over Dumbbell Reverse Fly
Upper Body / Posterior Chain Strength
Squat + Overhead Press · Reverse Lunge + Hammer Curl · RDL + Back Raise · Loaded Bear + Renegade Row