Sunday, March 23rd, 2025 – Dryland
General Warm-Up
10 Air Squats
10 Glute Bridges
5 Inchworms
10 Lateral Lunges (5 per side)
20 Skaters(10 each side)
20 High Knees
Then: 2x10 empty DB/KB deadlifts and goblet squats to prep movement pattern.
10 Glute Bridges
5 Inchworms
10 Lateral Lunges (5 per side)
20 Skaters(10 each side)
20 High Knees
Then: 2x10 empty DB/KB deadlifts and goblet squats to prep movement pattern.
Goblet Squat / Front Squat
4 sets of 8-10 reps
DB/KB held tight to chest
Emphasis: depth, control, power up
DB/KB held tight to chest
Emphasis: depth, control, power up
Mixed OH Carry
3 sets: 2:00 Effort + 1:00 Rest
50 steps per set or to 2:00 w/ moderate set of dumbbells or kettlebells
50 steps per set or to 2:00 w/ moderate set of dumbbells or kettlebells
Quick Finisher - 7 min for QUALITY.
5 Burpees
10 Lunges
20 Mountain Climbers
10 Lunges
20 Mountain Climbers