Friday May 15, 2026
Strength: Back Squat
Every 2:00 x 4 Sets:
3 Back Squats
% of 1RM Back Squat
Working Load: 80%
Conditioning
“Flare Blitz”
For Reps
4 Sets:
3:00 AMRAP / 1:00 Rest
24/18 Calorie Row
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Score = Total Reps Across All 4 Sets
Barbell: 155/105lb, 70/48kg
Optional Accessories
For Quality:
5 Sets:
4-6 Box Pike Deficit Handstand Push-Up
:15/:15 Copenhagen Plank
:30/:30 Single Leg Foot Elevated Glute Bridge Hold
