Sunday May 17, 2026
Strength: Barbell Front Rack Step-Up
4 Sets:
5/5 Barbell Front Rack Step-Ups
Load: Choice
Suggested Loading: 95-115lb (43-52kg) / 65-75lb (30-34kg)
Conditioning
“Raichu’s Volt Switch”
For Reps:
3 Sets x 4:00 AMRAP / 2:00 Rest
24 Air Squats
16 Kettlebell Sumo Deadlift High Pull
8 Shuttle Runs
Score = Total Reps Across All 3 Sets
Shuttle Run: 25/25ft (7.5/7.5m)
Kettlebell: 53/35lb, 24/16kg
Optional Accessories
For Quality:
3 Sets:
10/10 Staggered Stance Dual Dumbbell Romanian Deadlift
:35 Weighted Sorenson Hold
:60 Weighted Plank
