September 20th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Front Squat

Front Squat

5x3

*Rest 2:00 between sets

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Gut Check

100 Double Unders

80 Goblet Squats #50/35 (Dumbbell)

60 Sit Ups

40 Russian Swings #50/35 (Dumbbell/Kettle Bell)

20 Reverse Lunge + 1-Arm Press #50/35 (Dumbbell/Kettle Bell)

Cash Out 100 Double Unders

#50/35

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Cool Down

-Walk for 5 minutes

-Calf Smash 1 min/side

-Seal Pose 1 min

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Accessory

3-4 Sets

10-15 RDL's (DB/Banded/body weight)

6-10 Plank Single arm Row

*Rest as needed between sets