MONDAY LIFT

General Warm-Up

2:00 Cardio is a Choice (Row Ideally)

10 Alternating Scorpions

:20 Down Dog + Up Dog

10 Alternating Down Dog Toe Taps

:30/:30 Banded Front Rack Stretch

-

2 Sets

8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)FD 

8 Box Jumps (Priming the Legs for Front Squats)

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep

10 Behind the Neck Elbow Punch Throughs

8 Empty Barbell Front Squats

4 Front Squats @ 40-50%

3 Front Squats @ 50-60%

2 Front Squats @ 60-70%

-

Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.

Strength: Front Squat

Every 3:00 x 5 Sets

5 Front Squats

This is a re-test from Week 1, and the goal is to move 2.5-10kg more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 90kg across, the target this time is 95-100kg across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.

Conditioning

For Rounds + Reps

12:00 AMRAP

12/10 Calorie Row

12 Single Dumbbell Box Step-Overs

8 Burpee Box Jumps

12 Pull-Ups

Score = Rounds + Reps

Box: 24/20in

Dumbbell: 22.5/15kg

Goals: 4-5 Rounds

Stimulus: Muscular Endurance / Leg Stamina + Pulling

RPE: 8.5/10

Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.

Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.

Optional Accessories

For Quality:

2-3 Sets:

12 Goblet Cossack Squats

16 Renegade Rows

12 Dual Dumbbell Bicep Curls

Choice on Loads