Workout: 10 June 2026

Gym Workout

Warm up:
2 rounds
– 40 Walking lunges
– 20 Push-ups

Then warm up to your starting front squat (~80% of max)

Workout:

1. Front squat starting at 80% of 1 rep max and increasing each set if able, perform 7 sets of 2, superset with 7 sets of 12 Bulgarian split squats on each leg (no DBs, just body weight, complete each leg without stopping)
2. Heavy Barbell hip thrusters 3 sets of 10 (about 75-80% of your max deadlift weight).
3. 3 rounds, one after the other (superset) for quality (rather than as quick as possible)
   – 5 Squat cleans at 75% of max clean
   – 20 pausing Supermans + 10 Toes to bar (alternative: hanging knees to elbows)

At Home Workout

1. Tabata
   Complete a full Tabata (8 rounds, 4 minutes) for each of the following, finishing a full 8 rounds of an exercise before moving on to the next. Rest no more than 1-2 minutes between tabatas.
   – Walking lunges
   – Odd-object Thrusters
   – Dips (complete with a chair if you do not have access to a dip bar; you can elevate legs on a 2nd chair to make it harder)
   – Burpees (with over head clap)