MONDAY // SEPTEMBER 14, 2026

Strength

Back Squat

Every 2:00 x 6 Sets

Set 1: 3 Reps @ 80%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 80%

Set 4: 2 Reps @ 80%+

Set 5: 2 Reps @ 80%+

Set 6: 2 Reps @ 85%

Percentages are based on 1RM Back Squat.

Conditioning

“Fore!”

For Time

Buy-In:

35/28 Calorie BikeErg

Directly into

3 Rounds

21 American Kettlebell Swings

21 AbMat Sit-Ups

Optional Accessories

For Quality

4 Sets:

:45 Weighted Forearm Plank

100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk

10/10 Side Lying Banded Clam Shells