October 30, 2026

9 minutes ago

1 min read

Part 1

3-4 Sets

3 DB Vertical Jumps (light)

6 Lateral Skater Hops

No Rest Between Movements

Rest 2:00 Between Sets

Part 2

Back Squat

15 Reps at 55%

12 Reps at 58%

9 Reps at 60%

Rest 2-3 Mins Between Sets

Part 3

2 Rounds

12 Cal Bike/17 Row/13 Ski/1:00 Effort

12 DB Bench Press/Push-ups

12 DB Reverse Lunges

- Rest 2:00 -

2 Rounds

12 DB Reverse Lunges

12 DB Bench Press/Push-ups

12 Cal Bike/17 Row/13 Ski/1:00 Effort

Time Cap: 15 mins

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