Monday 20261012

The Roots (Phase 2)
Wearing a heavy vest or pack:
8 shoulder press – 13 hang power cleans – 55 lunges

Saturday 20261010

Bike, run, swim, row, or something else.

500-m row
Hollow Dip Hold – accumulate 60 seconds or effort

Deadlift 5-5-3-3-1-1 reps
Bench press 5-5-3-3-1-1 reps

10 strict toes-to-bar
Run 400 meters

Sumo deadlift high-pulls
Push-ups