MONDAY LIFT

General Prep

2:00 Cardio Choice

For Quality

10 Alternating Goblet Cossack Squats

5/5 Goblet Reverse Lunges

15 Banded Pull Aparts

10 Dead-Bugs

10 Bird-Dogs

Back Squat

Every 2:00 x 5 Sets

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 75%

Set 4: 3 @ 80%

Set 5: Max Unbroken Reps @ 85%

*Perform the max set to an RPE 9 effort (1 rep in tank)

Goal: 5+ Reps (10 Rep Cap)

Conditioning 

10:00 AMRAP

3-6-9-12... Goblet Squats

6 Shuttle Runs

12 Toes to Bar

Goblet Squat: Kettlebell 24/20

Shuttle Run = 8/8m 

Score = Rounds + Reps

Goal: 5+ rounds

Stimulus: Leg stamina and midline fatigue

RPE: 8–8.5/10

Primary Objective: Keep goblet squats unbroken through the early and mid rounds

Secondary Objective: Complete toes-to-bar in efficient, repeatable sets without grip failure

Accessories 

2 Sets:

10/10 Half Kneeling Paloff Press with Rotation

15 Hollow Rocks

10 Reverse Nordic Curls