11.10.2026

WARM UP – MOBILITY WORK

50 Cals on Concept2

PVC Squat Practice – 5 reps

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Back Squat (sub Box Squat) – 3×5 warm up sets then 5×5 cross load

Bulgarian Split Squat – 3×5 ea leg (DB load)

Single Leg DB RDL – 3×8 ea leg

Strict Pull Ups – 3×10 or ME

KBS – 4×25

DB Curls – 3×10

Conditioning:

4k Bike or 2k Row/Ski or 1m Jog

POST:

STRETCH