Monday June 16,2025

Monday Motivation: Start Strong

It’s Monday—and you know what that means. Time to get after it!

Starting your week off with a solid workout sets the tone for everything else. One of the best coaches I’ve had the privilege of learning from, NFL veteran John Welbourn, said it best:

“Your week should always start with something heavy on your back.”
Let’s go!

A. Back Squats

4-4-4-4-4
Use 82–85% of your 1RM, or choose a weight where the last couple reps of each set feel like an 8/10 effort.
Rest: 3 minutes between sets.

B. 10-Minute EMOM (Every Minute on the Minute)

• Minute 1: 100m Sprint

• Minute 2: 10 Russian Kettlebell Swings (50/70#)
  Substitutions: 100m Row or 300m Bike for the sprint.

C. Accessory Work – 3 Rounds

• 10 Alternating Single-Leg DB Romanian Deadlifts

• 1-Minute Forearm Plank Hold

Move with intention, lift with purpose and get after it.