January 21, 2026

Jan 18
1 min read

Part 1

On The 3:00 x 4 Sets:

4 Front Squats +

8 Back Squats

Barbell: 50% of 1RM Back Squat

Part 2

3 Rounds

500M Bike/Row/Ski

25 Wallballs/Goblet Squat/Push Press

25 Alt V-ups/Sit Up/Leg Raises

Time Cap: 12 mins

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3 Rounds 200M Farmers Carry 600M Run/750 Row/1650 Bike/ 600 Ski 100 Skips/Plate Hops/Pogo Hops 50 Sit-ups/Plank Taps/Other Core Time Cap: 35 mins

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