And so we return!

Yesterday was juicy and my chest is feeling righteous. The Russian swings and Turkish get-ups certainly woke my legs up, so today we will hit them properly!

With that said, let’s get into this!

Standard issue back squat enters from stage left. 

Be diligent during your warm-up to open up the hips and work some mobility. It’s easy to pinch, pull, dislodge, something in the lower back due to poor flexibility under load, so we want to work to avoid that! In the past I’ve noticed drastic changes in my training after consistent 1 hour yoga sessions for 3 weeks. I’m currently not doing consistent yoga classes, but I will do 3 to 4 hours of stretching a week in my room or while watching/listening to something. Sometimes even just 10 to 15 minutes of stretching periodically throughout the day can do wonders for your aching back, too! 

The goblet squat holds are not supposed to be a fatal blow. What I mean to say is you don’t have to go crazy on weight. I like this movement because it allows me to sink low into a squat while holding the kettlebell and using my elbows to press my knees out and work the mobility at the bottom. The other two movements in this giant set are designed to wake up our body for tomorrow’s pulling movements!

Lastly, some attention to our core will finish our workout. I like these two movements because of their universality! If you’re feeling frisky you can always add on sets to the planks and leg raises!

Good luck and don’t hesitate to direct message us on social media! We will be back here tomorrow with some more sweaty goodness!

Happy Lifting


Movement Covered: Squat / Pull / Rotation & Anti Rotation


¼ Mile run warm-up around the block/on the treadmill/500 Meter Row

  • 10 x 10 Barbell Back Squats 
  • Giant Set
    • Goblet Squat Holds 4 x 20-30 Seconds
    • Farmers carry 50 ft. w/ a weight of your choice!
    • Pull-Ups 4 x 8-10 (If you’re a beast add reps, beast!)
  • Superset
    • Planks 4 x 1.5 Minute Holds
    • Hanging Straight Leg Raises 4 x 10-20

Programmed and written by Kurt Kehrer

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