TUESDAY JULY 21, 2026
WEIGHTLIFTING
Squat Clean Ladder
Every :40 x 12 Sets
1 Squat Clean
Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set
STRENGTH
Front Squat
Every 2:00 x 6 Sets
Set 1: 7 Reps
Set 2: 5 Reps
Set 3: 3 Reps
Set 4: 7 Reps
Set 5: 5 Reps
Set 6: 3 Reps
Work at % of 5×5 Test
Set 1: 90%
Set 2: 95%
Set 3: 100%
Set 4: 95%
Set 5: 100%
Set 6: 105%
OPTIONAL ACCESSORIES
For Quality:
3 Sets:
9/9 Short Lever Copenhagen Side Plank Hip Tap
12/12 Standing Banded Hip Abduction
15-20 GHD Hip Extensions
BURN CLASS
Conditioning
For Max Calories
10:00 AMRAP
Max Calorie Row
Starting at 0:00, Every 2:00 Complete 10 Lateral Burpees over the Rower
Rest 2:00
10:00 AMRAP
Max Calorie Echo
Starting at 0:00, Every 2:00 Complete 10 Burpees to Weight Plate
