2023/11/27

Warm-up

• 5:00 TrueForm Walk
• 5:00 BikeErg

Legs

• 10-10-10-8 Incline Front Squats (35 plates on 4 mats, 20/15# DBs)
• 10-10-8-6 Bulgarian Split Squats each leg (15/8# DBs)

• 10-10-8-8 KB Sumo Squat/ Deadlift (70#)
• 7-7-5-5 Staggered Deadlifts each side (25# DBs)

• 20-16-12 Elevated Reverse Lunges (45 plate, 20/15# DBs)
• 10 Box Jumps (20”)

Abs

2 Sets

• 20 Pike Heel Clicks over DB
• 20 alt Piked Single Leg Extensions
• 10 Piked In & Outs around DB
• 10 Piked Leg Lifts over DB
• 30 Russian Twists (35# KB/15# DB)
• 20 Plank Hip Dips over DB

Mobility

2 Sets

• 10 Cat/Cow
• 20 Laying Hip Openers