Thursday 01.09.25

Strength Training:

Squat with Upper Back (every 3:00):

- Safety Bar Squats: 75.5 x10, 105.5 x9, 135.5 x8, 165.5 x7, 195.5 x6, 225.5 x 5x5

- Band Pull Aparts: 10x10

- Reverse Side Planks with Internal/External Rotation between sets

Single Leg Hamstrings with Push Ups (every 3:45):

- Landmine RDLs: 97.25 x 4x8

- Diamond Push Ups: 1x12, 3x11

- Reverse Side Planks with Internal/External Rotation between sets

Calves, Core, and Push Ups (every 3:00)

- Standing Calf Raises: 165.5 x 5x10

- Weighted GHD Sit Ups: 5x 3x10, 2.5x 2x10

- Diamond Push Ups: 5x11

- Reverse Side Planks with Internal/External Rotation between sets

Static Hang:

- 36 seconds

Cardio:

- None