Friday – Dec 26, 2025

Friday

A) Stato – iso back squats.

3 sets – squat down 1/4 depth and hold for 10 sec – then do 4 reps following the hold

have 2 progressive warm up sets before first working set here

*This week – if you hit the same weight for the 4 reps last week then add weight this week for 4 reps. If you didn’t hit the same weight for all 3 working sets, then use your final weight for 4 reps this week

B) Seated good mornings.

3 sets of 6 reps

have 2 progressive warm up sets to your first weight

use a weight that is heavier then last week if you held it for all 6 reps over 3 sets. if you din’t hold the same weight across last week then stay there this week

C) Workout. – hitters –

Every minute on the minute for 16:00 minutes, for total reps, complete:

Minute 1: Double unders

Minute 2: hang squat clean thruster 75/55

Minute 3: Calorie row

Minute 4: Rest