04.08.2026

Strength
Front squat isometrics
4 sets of 2 reps @80% with a 2-3 second pause
 
part 2
Bench press
4 sets of 6 reps building load  
between sets of bench, complete a set of 3-5 reps dips on rings or box/bench or dip bars
 
Core
3 sets of 
pallof press x 10 reps + 30 second hold- arms extended out from chest /side
suitcase carry x 100 feet each side