Friday – Nov 28, 2025

Friday

A) Stato – iso back squats.

3 sets – squat down 1/4 depth and hold for 15 sec – then do 8 reps following the hold

have 2 progressive warm up sets before first working set here

B) Seated good mornings.

3 sets of 6-8 reps

have 2 progressive warm up sets to your first weight

C) Workout. – hitters –

On a 3-minute clock for 4 rounds:

30 wall balls

20 sit ups

10 Max-reps box jumps, 24/20″

max bike erg