Monday Jun 15, 2026
Like A Baby Bird
Strength
HATCH W10D1
FITNESS
5 x 5 Back Squats
*work to technically sound, heavy 5
5 x 4 tempo goblet squats
*2s down, 2s hold
PERF / COMP
HATCH W10D1
Back Squat
4x5 @ 60/65/70/75
Front Squat
4x5 @ 60/65/70/70
MetCon
3 rounds for reps, 1min at each station
1. Bike (calories)
2. Row (calories)
3. 10m Shuttle Sprints (10m = 1 rep)
4. Rest
Score = total calories + shuttle sprints
