Workout of the Day

Warm Up

2 minute row
1 minute alternating samson lunge
Then...
2 rounds:
30 sec banded front rack stretch
30 sec bar hang
30 second paleo squat
Then...
2 rounds:
5-7 strict pull up or ring row
10 empty barbell front squat
Then...
Build front squat loading

Lifting

every 2:00 for 7 sets:
4 front squat - as heavy as possible across

12042025

3 min on / 2 min off for 4 sets

2 rounds,
5 chest to bar
50' front rack walking lunge 2x35/2x25lb
Then.. in time remaining
Max cal row

Cool down

1 min banded pass through
2 min pigeon stretch

SCHEDULE