MONDAY LIFT

Squat Prep 1.0

10 Seated 90 degree Hip Switches

10 Alternating Worlds Greatest Stretch

10 Down Dog Toe Taps

10 Cossack Squats

Specific Warm-Up:

5 Back Squats @ 50-55%

5 Back Squats@ 55-60%

3 Back Squats @ 60-65%

Then Load to Working Weights on the Bar

Back Squat

Take 15:00 minutes

Establish a 3RM Back Squat

Level 1.

Every 3:00 x 5 Sets

10/7 Echo Bike

10 Alternating DB Snatch

8 Kipping Knees

Dumbbell 17.5/10kg

Score: Sum Total Time

Conditioning

Every 3:00 x 5 Sets

15/11 Echo Bike

10 Alternating DB Snatch

8 T2B

Dumbbell 22.5/15kg

Score: Sum Total Time

Time Cap: 2:40 / Set

Goal: Complete each set in ~2:00-2:15, leaving ~:45-1:00 of rest before the next interval.

Stimulus: Posterior chain power with cyclical fatigue. This piece is built to develop repeatable intensity and stamina across intervals. Think Battery Work

RPE: 8–9/10

Primary Objective: Finish each round unbroken.

Secondary Objective: Hold consistent bike pacing across all 5 sets, avoiding large drop-off in RPMs