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Friday, March 27, 2020


three sets: max goblet squat (stop at 30 each round)
Use 1 or 2 dumbbells or backpack –or– 3 sets of 15/leg single-leg squat variation

*between each set, complete a 30″ pike hold + 20″ side plank hold/side

then, as many repetitions as possible in four minutes: single-arm snatch –or– atomic pushup

Wednesday, March 25, 2020


as many rounds as possible in 12 minutes:
10x dumbbell push press –or– backpack push press –or– rotational pushup
20x russian swing with one or two dumbbells –or–  backpack American swing –or– 2x superman
30x air squat

Monday, March 23, 2020


four three-minute cycles, as many repetitions as possible; rest exactly two minutes between cycles:
5x dumbbell thruster –or–backpack thruster –or– 10x squat jump
10x dumbbell deadlift –or– 10x backpack deadlift –or– 20x glute bridge
15x lateral jump **over dumbbells or other object**

Saturday, March 21, 2020


as many repetitions as possible:
3′ max air squat
–rest 2 minutes–
3′ max single-leg squat (alternating, total)
–rest 2 minutes–
3′ max burpee

Friday, March 20, 2020


for time*:
27-21-18-15-9
atomic pushup, feet elevated –or– atomic pushup, feet on floor –or– strict handstand pushup

*Between each set, complete 100x jumping jack