Monday01/12/26

Warm-Up-12 min

10 Air Squats (3-sec tempo down)

10 Glute Bridges

10 Walking Lunges Twist

30 sec Hollow Hold

EMPTY BARBELL

2 x 10 Empty-bar Back Squats

2 x 5 Pause Squats (2-sec pause

Back Squat – 15 min

Build to 5 x 3 @ heavy load

Rest 90 sec

AMRAP 12 Min

6 DB Power Cleans moderate

8 Toes-to-Bar (scale knees)

200 m Run or 250 m Row