Tuesday – Dec 30, 2025

Tuesday

A) Hinge drop set.

4 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 2 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 db goblet hybrid stance squat cleans 70/55

200′ sled sprint -no weight – goal is sub :18/:13 sec.

rest 2:00

x3 rounds

scale up if you can

D) finsiher –

100′ double kb front rack carry

20 sit ups

100′ kb farmers carry

20 double unders

x7-10:00