Thursday, January 29th, 2026
Strength
Front Rack Reverse Lunges
Every 3:00 x 3 Sets
8 Reps / Leg
Perform @ the same weight across at 45-50% of 1RM Front Squat
*These will be performed from the Rack
Conditioning
“Mercy”
Every 2:00, Until Failure
*Calorie Row
15 Wall Balls
Set 1: 12/9 Calories
Set 2: 14/10 Calories
Set 3: 15/11 Calories
Set 4: 16/12 Calories
Set 5: 17/13 Calories
Set 6: 18/14 Calories
Set 7: 19/15 Calories
Set 8: 20/16 Calories
- Until Failure or 8 Sets (Cap)
Wall Balls: 20/14lb, 9/6kg, 10/9ft
