September 23, 2026

Sep 20

1 min read

Part 1

Front Squat/Back Squat/DB Squat

3 Sets

3 Reps at 77-82%

Rest 2-3 Mins Between Sets

back-off week

Part 2

6 Rounds

200M Run/Ski/250 Row/550 Bike/1:00-1:15 Effort

20 Alt Single Leg V-Ups/Leg Raises/Side Planks Hip Lifts

10M Single DB Overhead Walking Lunge (R)

10M Single DB Overhead Walking Lunge (L)

Time Cap: 22 mins

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