Free Trial Thursday 9/21/23

September 20, 2023
Free Trial Thursday 9/21/23

The Mobility

The Warm-up

8:00 to work through the following movements


Lunge Reach

The Strength

On a 2:30 Loop for 6 Rounds of:

Double Dumbbell Walking Lunge

Farmers Carry (dumbbells by your sides) Back

Double Dumbbell Romanian Deadlift

Active Rest: Test, build and set up for Met Con

The Met-Con

As Many Rounds/Repetitions As Possible in 24:00 I Go, You Go



Alternating Dumbbell Hang Power Snatch (DB HPS)

Single Leg V-Ups

*Each partner should be working for around :30 before switching. Once one person finishes one movement, then the other athlete completes the movement, then move to the next movement.

The Finisher

Palloff Press

Low Body Russian Twist

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