Workout: 01 July 2026

Gym Workout

Warm up:
2 rounds
– 20 Walking lunges
– 20 Push-ups
– 30 Air squats

Workout:

1. Bench press at 65% of 1 rep max, perform 3 sets of 8, with minimal break between sets. Final set go to failure.
2. Heavy Barbell hip thrusters 2 sets of 8, slow and methodical, at 60-65% max deadlift weight, pause and squeeze glutes at the top of each for a full 3-count.
3. Front squat, 3 sets of 6 at 70%. Final set go to failure.
4. 2k row at moderate pace (alternative: moderate run for 2 miles, or assault bike moderate sustained effort for 10 mins)

At Home Workout

• 4 rounds for quality: not as fast as you can
  – 20 DB walking lunges (or if no DBs can use an odd object)
  – 15 Toes to bar (alternative: hanging knee raises or V-ups)
  – 20 Air squats
  – 15 Clapping Push-ups