Monday 10/27/2025

Warm-Up:

2 rounds: 10 air squats, 10 walking lunges, 10 glute bridges, 30-sec plank

Then: 2x5 tempo squats (3-sec down) with empty bar

Strength:

Back Squat 4x5 @ 65% (control tempo, pause 1 sec at bottom)

Accessory:

3 rounds: 10 step-ups (each leg), 12 DB Romanian Deadlifts, 30-sec wall sit

Workout (12-Min AMRAP):

8 Devils Press (light DB)

10 Jumping Lunges

200m Row

Cool Down:

1-min pigeon stretch per side

1-min quad & hip flexor stretch