Friday – Jan 23, 2026

Friday

A) dynamic iso back squats.

pause for 3 sec. @ peak contaction [1/4 depth]x 6 reps x 5 sets

hold last weeks final weight for all sets

B) Single leg barbell hip thruster.

5 reps / side , hold peak contraction for 3 sec @ top for 5 sets

hold last week’s final weight for all sets

C) 10 rounds for time

4 db thrusters 50/35#/hand

6 T2B

24 double unders