8-2
Cossack squat
3×6 ea leg
Split squat
3×6 each leg
Tempo box squat (with dbs in front rack)
:03 down :03 up
4×6
Single arm shoulder press
3×6 each arm
Tempo dB bench or floor press
:03 down :03 up
4×6
Side plank with reach through
3×6 each side
Accumulate
50 plank shoulder taps – keep hips stationary
This is a deload week