Warm Up 21 Calorie Bike, Row 7 Wall Squats 15 Calorie Bike, Row 5 Wall Squats 9 Calorie Bike, Row 3 Wall Squats

Modified Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Front Squats 5 Stiff Legged Deadlifts

Repeat barbell warm up with a light load (10s or 5s added)


deep goblet squat stretch x 1:00

couch stretch x :30 each side

ankle stretch- lunge with foot on top of a plate x :30 each ankle

Skill: Stamina Squats week 1

12:00 EMOM- each squat set is done at 60% 1 RM for front squat

odd mins- 3 front squats

even mins- 6 back squats



DB manmakers 50/35 35/20

Bar muscle ups or strict pull ups

*manmaker is row R, row L, push up, clean and jerk