Monday, March 23rd, 2026
Strength
Back Squat
Every 3:00 x 4 Sets
Set 1: 7 Back Squats + 3 Broad Jumps
Set 2: 6 Back Squats + 3 Broad Jumps
Set 3: 5 Back Squats + 2 Broad Jumps
Set 4: 4 Back Squats + 2 Broad Jumps
Starting @ 65% on Set 1 (7 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (4 Reps).
Conditioning
“King Me”
For Time
400m Run
80 Air Squats
800m Run
40 Medball Box Step-Overs
400m Run
80 Air Squats
200m Run
Medball: 20/14lb (9/6kg)
Box: 24/20in
Score = Total Time
Optional Accessories
3 Sets
15/15 Banded Terminal Knee Extensions
10/10 Single Leg Barbell Hip Thrust
3 Sets:
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank
