Monday 02/02/2026

Warm-Up-12 min

10 Air Squats

10 Glute Bridges

10 Walking Lunges Twist

30 sec Hollow Hold

EMPTY BARBELL

2 x 5 Empty-bar Back Squats

3 x 6 Pause Squats (2-sec pause)

Back Squat – 15 min

Build to 5 x 4 @ moderate load

Rest 90 sec between sets

Accessory – Superset x 4 rounds

7 Bulgarian Split Squats (each leg)

12 Curtsey Lunge with a KB

1 min max rest

AMRAP 12 Min

10 KB Swings

8 goblet squats

8 devils Presses

20 DBL Under or 40 Single