Wednesday, September 17th, 2025
Strength
Back Squat
Every 2:30 minutes x 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: Max Reps @ 80%
% of 1RM Back Squat
Conditioning
“Schism”
12:00 EMOM
minute 1: 10 Toes to Bar + Max Reverse Lunges
minute 2: 15/12 Calorie Bike
minute 3: 12 Reverse Lunges + Max Toes to Bar
minute 4: 50 Double Unders
Reverse Lunge = Bodyweight
Optional Accessories
3 Sets, For Quality
10/10 Front Rack Step-Up
:30 Tuck L-Hang
15 Wall Tibialis Raises
