Sunday, November 23rd, 2025
Strength
Back Rack Reverse Lunges
For Load:
Every 2:30 x 4 Sets
8/8 Reps
*Look to complete at 40% of 1RM Back Squat
This means all 8 on one leg then all 8 on the next leg.
Mixed Modal Conditioning
“Gorgon”
16:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Overs
minute 2: 15 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead Carry
minute 4: 40 second Forearm Plank
Box Height: 24/20in
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 53/35lb, 24/16kg
Optional Accessories
For Quality
3 Sets
10/10 Single Leg Romanian Deadlifts
:30 Hollow Hold
:60 Wall Sit
