Monday- September 24th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Samson lunges

Lunges with elbow to floor

High kicks

Butt kickers

10 light wall balls

10 ring rows

Bear crawl

+ Today's Warm-up Movements:

*Glute Pulls


A. Back Squat

In 6 sets or less, build to today's 1RM

Then, drop 40#/30# and perform 1 set of 5 reps

B.“Eighteen Wheeler”

AMRAP 18:00

100m Sled Push

15 Wall Balls (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

C. Buy-out

Single-leg Elevated Glute Bridges x 15 each leg @30X1

Then, Active Hamstring Stretch w/band x :60 each leg

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