A4. 15 min — Strength · Lower Body & Pull

This week we drop to 6 reps per exercise, 2 sets — and we slow everything down. Slower tempo means more time under tension and a chance to go deeper into range. You can use the same weight as the first three weeks; the challenge this week comes from control, not load.

If 6 reps at your current weight feels too easy even at this slower pace, you're welcome to go heavier — but correct form comes first, always.

This class you'll train:
Goblet Squat · Floor Press · Bent-Over Row
Finisher: Farmer Carry

→ Not sure where to start with weights? See the weight guide below.