WEDNESDAY // SEPTEMBER 23, 2026
Strength
Back Squat
For Load
Every 3:00 x 4 Sets
Set 1: 6 Reps @ 72-77%
Set 2: 6 Reps @ 72-77%
Set 3: 6 Reps @ 72-77%
Set 4: 6 Reps @ 72-77%
Percentages are based off a 1RM Back Squat.
Conditioning
“The Chase”
For Reps
3 Sets
5:00 AMRAP
12 Pull-Ups
15 AbMat Sit-Ups
18 Air Squats
Rest 1:00 b/t Sets
17:00 Clock
Optional Accessories
For Quality:
3 Sets:
12 Dual Dumbbell Bicep Curls
200ft (60m) Unbroken Farmers Carry
:30 Hollow Hold
100ft (30m) Sled Push
Choice on Loads, Challenging
