Warm-up
- 80′ Lateral Monster Walk
- 80′ Monster Walk
- 10 Monster Squats
- 10 Monster Toe Touches
- Trunk Rotations
- Hip Circles
Leg Conditioning
4 Rounds
- 500m BikeErg
- 10 Double Dumbbell Squats (30#)
- 16 Double Dumbbell Curtsy Lunges (30#)
4 Rounds
- 250m Row
- 10 Double Dumbbell RDLs (60#)
- 12 alt Double Dumbbell Box Step-ups (20”, 45#)
Increased all of the weights for both circuits. This was getting really gripped in the final couple of rounds.
Midline
3 Rounds
- 30s Dragon Flags
- 30s Plank Knee to Elbow
- 30s Tuck-ups (25# plate)
- 30s Russian Twists (25# plate)
- 30s OH Sit-ups (25# plate)