Monday June 22, 2026
Strength: Front Squat
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 90%
Set 2: 5 Reps @ 95%
Set 3: 5 Reps @ 100%
Set 4: 4 Reps @ 105%
Set 5: Max Reps @ 110%
All percentages are based off the 5×5 Front Squat Test from Week 1, Day 1
Conditioning
“Rhino”
For Time:
27-21-15-9-9
Dual Dumbbell Front Rack Walking Lunges
Lateral Burpees Over Dumbbells
Time Cap: 15:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Optional Accessories
For Quality:
4 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
:30 Kettlebell Dead-Bugs
:15/:15 Star Plank
:15/:15 Copenhagen Plank
