Wednesday, January 28, 2026

Couch stretch 1 minute a side
Elevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings

Front squat
4x10 @60-65%
Cossack squats
3x10
Stiff legged deadlifts
4x10 dumbbells (2)

For Time
20 thrusters 95#/65#
40 calorie fan bike
20 thrusters 95#/65#
rest 5 minutes-
15 thrusters 95#/65#
30 calorie fan bike
15 thrusters 95#/65#