Monday 06/15/26

Warm-Up 3 Rounds

250m Row

10 Air Squats

10 Glute Bridges

10 Walking Lunges

10 Barbell Good Mornings

Movement Prep

Barbell Prep 2 Rounds:

5 Tempo Air Squats (3 sec down)

5 Goblet Squats

5 Empty Bar Front Squats

Strength

Front Squat

5 x 5 @ 75-80% of Benchmark 3RM

Rest 90 sec minutes between sets.

Focus:

Bracing

Consistent depth

Aggressive drive from the bottom

Accessory

3 Sets:

A1. Bulgarian Split Squats x 10/leg

A2. Banded Monster Walks x 20 steps

A3. Weighted Plank x 30 sec

12-Minute AMRAP

12 DB Front Rack Lunges

10 Box Jumps

30 Single Jump rope

8 Burpees