Tuesday – Dec 23, 2025

Tuesday

A) Hinge drop set.

6 heavy barbell RDL’s

-drop set into-

stato iso banded hip thrust – 10-15 sec. hold @ top then 4 reps

rest :90

x3 sets

have 2 progressive warm up sets to this weight

*this week if you held the same weight for all sets last week then add weight this week. If you didn’t hit 4 reps for all sets last week then stay @ that weight for this week again

B) Wedge board front squats.

50×1 tempo for 4 reps x 3 sets

have 2 progressive warm up sets to this weight

*this week if you held the same weight for all sets last week then add weight this week. If you didn’t hit 4 reps for all sets last week then stay @ that weight for this week again

C) Dynamic action Superset.

:20 burpee box jumps:20/15″

:10 rest

100′ sled sprint

rest :90-2:00

x3 rounds

D) finsiher –

100′ heavy farmers carry

10 sit ups

6/4 cal ski

x7-10:00