Friday 10/30/2026

ACTIVATION

2 Rounds (7 min Cap)
:20 Hollow Hold
:20/:20 Glute Med Side Plank w/ Leg Lift
5 Nordic Curls
:20/:20 Coppenhagen Plank
5/5 Heel Elevated ATG Squat

STRENGTH

Back Squat (25 min)
Spend 10 minutes building to a 1x1 @ 90% of 1RM
Then…
5x3 @ 80-85% of 1RM
*New set every 2:30

CAPACITY BUILDER

EMOM 5
*Toes To Bar
*Choose reps that you can sustain for all 5 minutes!