Welcome back! #nevermissamonday #backonthegrind
PART 1: You can choose to add weight as you go, or stick with the same "challenging but achievable" weight, but either way, all reps should be well-controlled. Move with intention!
PART 2: Barbell weight should be ~30-40% of 1RM Back Squat, or use the guidance below. Ladies' choice on the run distance: 200m, 400m, or mix it up!
Up to 35#
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