Perpetual Fitness – Perpetual Sculpting

Weightlifting

Back Squat

EMOM 20

1. 10 Back Squats (or Air or Box Squats)

2. :60 Alternating Lunges (or Step-Ups)

4. Rest

5. 8 Back Squats, Increase in weight (or Air or Box Squats)

6. :50 Alternating Lateral Lunges (or Lateral Step-Ups)

7. :50 Reverse Lunges (or Step-Ups)

8. Rest

9. 6 Back Squats, Increase in weight (or Air or Box Squats)

10. :40 Alternating Lateral Lunges (or Lateral Step-Ups)

11. :40 Reverse Lunges (or Step-Ups)

12. Rest

13. 4 Back Squats, Increase in weight (or Air or Box Squats)

14. :30 Alternating Lateral Lunges (or Lateral Step-Ups)

15. :30 Reverse Lunges (or Step-Ups)

16. Rest

17. 2 Back Squats, Increase in weight (or Air or Box Squats)

18. :20 Alternating Lateral Lunges (or Lateral Step-Ups)

19. :20 Reverse Lunges (or Step-Ups)

20. Rest

Core / Midline

Metcon (No Measure)

EMOM 9 (:40/:20)

1. Alternating Single Leg V-Ups or Single Leg Tuck-Ins

2. Hollow Hold or Tuck Hold

3. Plank Body Saw or Plank Shoulder Taps or Plank Hold