Mobility and Body Heat (4 minutes)
400m Run
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)
2 Sets:
200m Run
10 Air Squats
10 Down Dog Toe Touch
:20/:20 second Single Leg Glute Bridge Hold
20 Glute Bridges

Specific Barbell Prep (6-8 minutes)
With an Empty Barbell
6 Overhead Squats
6 Front Squats
6 Back Squats
–
Add Light Load
–
4 Overhead Squats
4 Front Squats
4 Back Squats
—
Add Moderate Load
–
2 Overhead Squats
2 Front Squats
2 Back Squats

Get your bar on a rack and we are starting the 12 minutes 5RM Back squat clock

Strength
Back Squat
Take 12:00 minutes to Establish a Heavy 5 Rep for the Day

The goal is to build to around 8 RPE, so leaving some room in the tank for a little more in a couple weeks. Those really feeling it today, push it and get a new 5RM, but we are looking for our peak to come in a couple weeks down the line.

For Time:
400m Run
20 Overhead Squats*** if you are not doing these go front squat 1st, back squat, back squar
400m Run
25 Front Squats
400m Run
30 Back Squats
Barbell: 115/75lb, (52/34kg)

Goal: 11:00 – 15:00
Time Cap: 15:00

RPE: 9/10
Stimulus: Squat Stamina and Running Capacity

Primary Objective: Go Big On Squats
Secondary Objective: Consistent Run Paces

Coaching Notes and Strategy:
400m Runs
Pacing: Run at a moderate pace that allows you to transition immediately into the barbell work.
Focus: Control your breathing and avoid sprinting to prevent early burnout. Use the runs as active recovery for your legs.
20 Overhead Squats
Load: 115/75lb (52/34kg)—a moderate weight that you can manage in 1-2 sets.
Technique Cues:
Focus on mobility: Keep an active shoulder position and upright torso.
Control the descent and maintain even weight distribution over your midfoot.
Break into 2 sets if needed (e.g., 12-8) to preserve your overhead stability.
25 Front Squats
Load: Same as OHS, with a more stable front-rack position.
Pacing: Aim for 2-3 sets (e.g., 15-10 or 10-8-7) with short breaks to preserve leg stamina.
Technique Cues:
Elbows high and core engaged to avoid forward collapse.
Use your legs to drive out of the bottom position while keeping a smooth rhythm.
30 Back Squats
Load: This is a light load that should allow for larger sets, but break as needed (e.g., 15-10-5). Remember that leg fatigue will have built here with these being the final 30 of 75 total squats for the day.
Technique Cues:
Maintain control and depth—keep your chest up and avoid leaning forward.
Breathe at the top of each rep to maintain consistency.
Brace your core to protect your lower back, especially under fatigue.

Level 2:
Barbell: 95/65lb, 43/30kg
Level 1:
For Time:
400m Run
20 Front Squats
400m Run
25 Back Squats
400m Run
30 Goblet Squats

Barbell: 65/45lb, 30/20kg
Kettlebell: 53/35lb, 24/16kg