Monday, March 9th, 2026
Strength
Back Squat
Every 3:00 x 3 Sets
Set 1: 9 Reps @ 75%
Set 2: 7 Reps @ 82.5%
Set 3: 5 Reps @ 90%
% of 5RM from 2 weeks ago
Barbell Cycling / Conditioning
“Redline”
Every 1:30 x 8 Sets, Alternating Stations (4 Sets @ Each)
Station 1:
12/9 Calorie Row
9 Dual Dumbbell Thrusters
Station 2:
12 Bar Facing Burpees
9 Deadlift
Score = Sum Total Interval Time
Dumbbell: 2 x 50/35lb, 22.5/15kg
Barbell: 185/125lb, 84/57kg
