January 16, 2025

Jan 12, 2025

1 min read

Part 1

3 Rounds

5 Cossack Squat + Single Arm Press (L)

5 Cossack Squat + Single Arm Press (R)

Rest 1 min between rounds

Part 2

3 Rounds

6-8 Overhead Split Squat (R)

6-8 Overhead Split Squat (L)

Rest 1 min between rounds

Part 3

3 Sets

6 Ground to Squat to Overhead Complex*

Rest 1 min between sets

*1 Rep = Deadlift + Hammer Curl + Squat + Shoulder Press

Recent Posts

See All

November 2, 2026

(A) 3 Sets 6 Depth Drop to Jump 6 Ball Granny Toss Rest 60-90 sec (B) 3 Sets 10 Tempo Goblet Squat/ Dual KB Front Squat 10 BB Inverted Row + Pause Rest 120 sec (C) 3 Sets 10/ DB Rainbow Squat 10/ R

November 3, 2026

(A) 3 Sets 5 Broad Jump 5/ DB SA Push Press Rest 60-90 sec (B) 3 Sets 10/ DB Split Stance RDL 10 Landmine Tall Kneeling Overhead Press Rest 120 sec (C) 3 Sets 10/ SL Hip Thrust 10/ DB SA Incline B

November 4, 2026

(A) 3 Sets 3/ Half Turkish Get Up 5/ MB Tall Kneeling Get Ups Rest 60 Sec (B) 4 Sets 60 sec on/15 Sec off -Machine of Choice -Push Ups -Walking Lunges -Hip Thrusts -Straight Leg Sit ups Rest 120 sec b

Comments

Post: Blog2_Post