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: 2×10 empty DB/KB deadlifts and goblet squats to prep movement pattern.

Deadlift (KB / Barbell)

4 sets of 6-8 reps

Build each set slightly

Focus: flat back, strong lockout

Goblet Squat / Front Squat

4 sets of 8-10 reps

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

Quick Finisher – 7 min for QUALITY.

5 Burpees
10 Lunges
20 Mountain Climbers