8/1/25 - Friday

A1) Barbell Reverse Lunges 5x10 (alternating)

*Add 5-10lbs across all sets from last time if possible

A2) GHD Hip Extensions 5x10

B) E3MOM x5

200m Run

7 Deadlifts

7 Burpees Over Bar


*Add 2 reps each round. Max Burpees in final round. (7, 9, 11, 13, 15+)


T1- Scale as needed

T2- 135/95

T3- 185/125

T4- 225/155


Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows

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8/2/25 - Saturday

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7/30/25 - Wednesday