11/27/23

Warm-up

Strength:

Every 2min x 10min

Deadlift

6×65%, 4×70%, 2×75%, 2×80%, 1×85%

Conditioning:

You must perform 6 devil’s press with one arm, then use the same arm for all 12 of the overhead lunges. They are in place, not walking, but can be forward or reverse. Pick a dumbbell weight that allows you to complete the 6 + 12 unbroken with one arm. Then, take a quick break before switching arms. You should have at least 30sec to complete your air squats. Please do not drop or throw the dumbbells.

Against a 3min Clock:

6 Single Arm Devil’s Press L

12 Overhead Dumbbell Alternating Lunges L

6 Single Arm Devil’s Press R

12 Overhead Dumbbell Alternating Lunges R

Max Reps Air Squats in remaining time

Rest 90sec and repeat for a total of 3 sets. Rx 35/25 and Rx+ 50/35.

Finish:

2 sets for quality of:

25 Weighted Glute Bridges

20 Birddogs Slow & Controlled

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