FRIDAY // SEPTEMBER 4, 2026
Strength
Back Squat
Every 3:00 x 4 Sets
Set 1: 8 Reps @ 67-72%
Set 2: 8 Reps @ 67-72%
Set 3: 8 Reps @ 67-72%
Set 4: 8 Reps @ 67-72%
% of 1RM Back Squat
For Load
Conditioning
“Looney Toons”
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
12 Steps Single Arm Overhead Walking Lunge (6 Each/Arm)
Time Cap: 15:00
Kettlebell: 53/35lb (24/16kg)
Optional Accessories
For Quality:
3 Sets
10/10 Supported Dumbbell Suitcase Poliquin Step Up, Light to Moderate
10/10 Supported Single Arm Dumbbell RDL, Moderate
