01.30.2026

Strength
Heels elevated back squat for health
no more than 40% your max squat on the bar
3 sets of 5 reps with 3 second descend and a 3 second ascend
rest 2:00 between sets



Cardio intervals- taken from Sentinel Training
repeat from last week with the other machine
Record your times on each interval


"Reaction State"
Every 4:00 x 5 sets
bike 
11/9 cals
rest 20 seconds
10/8 cals
rest 20 seconds
9/7 cals
OR
row
13/11 cals 
rest 20 seconds
12/10 cals
rest 20 seconds
11/9 cals