Friday – Jan 09, 2026

Friday

A) dynamic iso – back squats.

6 reps and pause for 3 sec. @ 1/4 depth on way down for each rep for 3 sets @ 70-75% for all working sets

have 3 warm up sets here

B) Single Leg Barbell Hip Thrust

5reps per side and hold for 3sec. @ the top for each rep x 3 working sets

for this have the barbell set up off the side with the collar rested on the hip that is being elevated

C) Workout.

2k row

+
2 rounds

20 squat cleans 95/65

20 box jumps overs 24/20″

20 barbell facing burpees