Friday, 10 October 2025

Strength:

Back Squat:

4x2 @ 70% of 1RM Back Squat (Focus on speed out of the hole)

Post-Strength: 3 sets of 10 DB Reverse Fly

Conditioning:

Every 3:00 x 5 sets (for time, each set):

8 Chest to Bar Pull-ups

12 Front Squats (115/80)

16 Kettlebell Swings (53/35)