Monday, September 8th, 2025
Strength
Back Squat
Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM
Modifications and or Substitutions:
For Knee Pain: Modify to Box Squats or Hip Thrusts
For Lower Back Back: Modify to Split Squats
Level 1 / Beginner Athletes:
4 Sets x 5 Back Squats at 7 RPE
Conditioning
“If You Give a Mouse a Pull-Up”
16:00 EMOM
minute 1: -Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups
minute 2: 50 Double Unders
minute 3: – Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2×50/35lb, 22.5/15kg
Box Height: 20in
Optional Accessories
5 Sets
:30 Renegade Rows
:30 Rest
:30 V-Ups
:30 Rest
