Friday 2/28/2025

Warm Up

Easy Jog 200 Meters
Easy 2 Minutes Bike

One set:
Cat/Cow x 10 reps
Weighted Alternating Bird Dogs x 4 reps per side
90/90 stretch
Plank with Forward Reach x 8 reps per side
Unweighted Reverse Lunges x 10 reps (5 per side)

and then ...

One round, for movement practice:
2 Lateral Burpees over the Dumbbell
4 Hang Dumbbell Clean & Overhead
6 Walking Lunges
Rest as needed and then repeat at a slightly faster pace.

25.1

As many rounds and reps as possible in 15 minutes of:
3 Lateral Burpees over the Dumbbell
3 Dumbbell Hang Clean-to-Overheads
30-Foot Walking Lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

35-54: 50/35 lbs
55+: 35/20 lbs