12152025

12152025
Warm Up
2 rounds:
• 8 goblet squats (3-sec down)
• 10 banded lateral walks
• 8 dead bugs / side
• :30 easy ski (focus on posture + rhythm)

BBWU

Strength Primer

Every 90 sec x 3 sets
• 5 back squats (building to starting weight)

Strength & Engine
EMOM30
Min 1: Build to a tough by repeatable 5 rep back squat
10-8-6-5-5-5-5-5

Min 2: 12 Medball Sit-up Throw

Min 3: :30 Sec Max Cal Ski

Optional Accessory & Cool Down
2 sets
12 Alt Reverse Lunge (quality and control)
12 Band Pull Apart
:45 Bike or Walking Nasal Breaking

Couch Stretch (hip flexors)
Seated Forward Fold (hamstrings)
Athlete Notes
Today is about owning your positions while tired.

The bar only gets heavier if your movement stays clean. No rushed reps, no panic loading.

The engine is there to test your breathing and recovery — not to bury you.

If your squat turns into a survival rep, you went too heavy.

Strong, repeatable, and controlled beats heroic EVERY TIME.