Monday 06/22/26

Warm-Up

3 Rounds:

200m Run

10 Air Squats

10 Walking Lunges

10 Glute Bridges

10 PVC Front Rack Stretch Passes

Strength

Barbell Front Rack Forward Lunge 95/65

4 Sets: 7/leg

Build to a challenging but controlled weight.

Focus:

Upright torso

Knee tracking

Front rack position

Accessory

3 Sets:

A1. Bulgarian Split Squat x 10/leg

A2. Banded Lateral Walk x 20 steps

A3. Weighted Plank x 45 sec

Workout

15-Minute AMRAP

12 Wall Balls

10 KB swings

8 Hand Release Push-Ups

200m Run

Go Home & Stretch

Couch Stretch

Figure 4 Stretch

Hamstring Stretch

Quad Stretch