September 30, 2026

6 minutes ago

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Part 1

Back Squat

Set 1: 5 Reps at 79%

Set 2: 3 Reps at 83%

Set 3: 3+ Reps at 89%

*Rest 2-3 Mins Between Sets

Part 2

3 Rounds

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

10 Box Jumps/Step Ups/2x Jump Lunges

30M Walking Lunge Variation (3 Lengths)

Rd 1: Overhead

Rd 2: Front Rack

Rd 3: Farmer’s Carry

Time Cap: 15 mins

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