Workout: 15 June 2026

Gym Workout

Warm up:
3 rounds
– 10 Chin-ups (hands facing toward you)
– 20 Walking lunges
– 30 Push-ups

Workout:

1. Work up to a max bench press
2. Bench press starting at 75% of max obtained in (1) and increasing each set if able, perform 5 sets of 3-5 superset with 5 sets of 20 DB walking lunges (10 each leg) (use heavy weight DBs)
3. Work up to a max front squat, then perform 2 sets of 10 at 60% of the max obtained
4. Moderate weight, slow Barbell hip thrusters 3 sets of 12 (about 60-65% of your max deadlift weight, pause for 3 seconds at the top).
5. 3 rounds
   For Time (As Fast As Possible)
   – 800 M run / row
   – weighted Chin-ups (hands facing toward you) to failure
   – 50 Sit-ups (alternative: V-ups if you would like more of a challenge)

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them) superset with 15 (each leg) alternating DB walking lunges (30 total)
2. 2 rounds: as fast as you can
   – 15 Target jump burpees
   – 30 Sit-ups (alternative: hanging knee ups, or V-ups)
   – 45 Air squats
   – 30 Push-ups
   – 15 pausing Supermans