Sunday, January 12th, 2025
Strength
Every 3:00 x 5 Sets
6/6 Dual Dumbbell Bulgarian Split Squat
6 Push Press @ 70%+ of 1RM Push Press
*Maintain a 20×1 Tempo for Both movements
Tempo-focused lower-body unilateral work combined with shoulder-to-overhead, emphasizing control and stability.
Conditioning
Every 4:00 x 4 Sets
500m Row
Score = Average Time / Set
Optional Accessories
4 Sets, For Quality
8-10 Reverse Nordic Curls
100ft (30m) Sled Push
100ft (30m) Reverse Sled Drag
100ft (30m) Dual Kettlebell Front Rack Carry
Load: Choice across all movements
