Wednesday, September 17, 2025

3 rounds
10 calorie bike or row
50 single under jump ropes

Back squats
8x2 @85-87%
Cossack squats
3x8 to each side hold a dumbbell in the goblet squat placement
(side ways lunge is a cossack squat)

4 sets
15 toes to bar
15 sandbag cleans 100-150#/50-100#
15 burpees
rest 1 minute between sets-