12292026

12292026
Warm Up
3 Rounds (easy → moderate):
30s Bike / Ski
8 Air Squats
6 Front Rack Elbow Rotations
6 World’s Greatest Stretch (3/side)

Then:
2 × 5 Empty-Bar Front Squats
(2–3 sec descent, pause in the bottom)

Strength
Front Squat
6 Sets of 2–3 Reps
Build to a moderate-heavy front squat

rest 1:30-2:00 between sets

set 1-2:Ramp
set 3+ Working weights

If the bar speed slows, set is over.

Conditioning
Reindeer Runaround

3 rounds for time
500m Ski/Row or 1200m Bike
30 Air Squat
20 Push Up
Athlete Notes
Lift with intent. Every front squat rep should be strong, controlled, and confident. No sloppy reps, no rushing.

When the conditioning starts, it’s time to hunt. Push the cardio, stay moving on the squats, and manage your push-ups so you never stop completely.

Strong first. Grit after. Earn it.