12092925

12092925
Warm Up
1. 3 min general movement
• Rowing, bike, ski, jump rope

2. Dynamic mobility
• Hip circles x 5 each side
• Leg swings (front/back & side) x 10 each leg
• Arm circles + banded pull-aparts x 15

3. Activation
• Bodyweight squats x 12–15
• Push-ups or incline push-ups x 10–12
• Glute bridges x 12–15

Strength & Accessory
Strength
Every 3 minutes for 5 rounds
• 6–8 Belt Squats
• 15–20 Band Pull-Aparts

Accessory
2rounds, rest 60s between rounds
• 6–8 Single-Arm DB Bench Press (per arm)
• 6–8 Wide-Stance DB RDL
• Max Sorensen Hold

Conditioning
AMRAP 2 minutes
• 5 DB Burpee
• 5 DB Push-Up
Rest 1 min

AMRAP 3 minutes
• 10 DB Burpee
• 10 DB Push-Up
Rest 1 min

AMRAP 2 minutes
• 5 DB Burpee
• 5 DB Push-Up
Athlete Notes
Move with purpose today—warm up tight, activate your glutes and shoulders. Hit the belt squats and band pulls with control, don’t sacrifice form for reps. Accessory work is about stability and tension—own each press, hinge, and hold. Conditioning is a test of grit; pace yourself, stay strong, and keep every rep clean. Finish sharp, cool down, and reset.