Friday Jan 16, 2026

1.15.2026 (Time) Warm up 500m Row 2 Steady Rounds 10 Leg Swings (S/S, F/B) 10 Air Squats 10 Shoulder Dislocates 10 Ring Rows 10 Push Press 10 Barbell Deadlifts 5 Dips Stretch: Pigeon Pose 2:00 a Side :30 Hold Rig Chest Stretch (Each Side) Strength FRONT SQUAT Build to today's 1-RM Conditioning Repeat 3x 500m row 20 BAR FACING BURPEE OVERHEAD SQUAT Set 1- 21 Set 2- 15 Set 3-9 REST 3 min rest btw sets