Wednesday, October 1st, 2025
Strength
Back Squat
Every 2:00 x 6 Sets
2 Back Squats @ 80% of 1RM
Conditioning
“Load and Launch”
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 15/12 Calorie Row
minute 4: 20 Wall Balls
Barbell: 135/95lb, 61/43kg
Farmers Carry: KB’s 2x (53/35lb, 24/16kg), or DB’s 2 x (50/35lb, 22.5/15kg)
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Optional Accessories
3-4 Sets: For Quality
:15/:15 Copenhagen Plank
:15/:15 Star Plank
:45 Sandbag Bear Hug Hold
