October 1, 2026 — Strength + Conditioning

Oct 1

WARM-UP · 8 MIN

Foam roll 3 min · air bike 3 min · 1 round: 10 glute bridges, 10 band pull-aparts, 5/side spiderman lunges, 10 air squats

Trap-bar deadlift 5 × 5 @ 75% difficulty, rest ~2 min, reset every rep

Percentages = how hard it should feel — pick a load that matches.

30-sec SkiErg @ 85%

12 Russian KB swings @ 70%

10 DB push press @ 75%

10/leg box step-ups (24 in) @ 70%

6 strict pull-ups @ 75%

30-sec SkiErg @ 70%

12 goblet squats @ 60%

10 DB push press @ 60%

10/leg box step-ups (12–20 in) @ 60%

10 heavy med ball slams @ 70%

COOL-DOWN · 5 MIN

Easy bike 3 min · couch stretch + thread-the-needle, 45 sec/side

Percentages are a guide — scale further to your own skill level and strength.

Consult your physician before beginning any exercise program. Participate at your own risk; stop if you feel pain or dizziness.

Navin Chawla