Equipment: Weighted Objects (barbell and dumbbells), bench, chin up set up (high bar with optional band for support, or a broom handle laid across 2 chairs)

Format: Perform each move for the prescribed reps and repeat all rounds before moving on to the next move.

Warmup/Mobility:

Slow Burpees

• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and step your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Step your feet back up to your hands and drive through the heels to stand.
• Repeat for allotted time.
• MOD: Complete the push-ups with your knees on the mat or complete the entire sequence with your hands planted on an elevated surface (bench/couch/chair) instead of the mat.

Dynamic Stretching

Band Shoulder Mobility

Workout

Single Leg Staggered Deadlifts (8-12 each side)

• Begin by standing with your feet staggered at hip-width distance, right foot in front, left in back.
• Hold a weighted object in each hand, your core braced and shoulders back and down (as if they were against a wall), and
• keep about 80% of your weight in the front foot.
• Maintaining square hips to the wall in front of you, push your hips back and hinge forward as far as you can while
• maintaining a flat back, slightly bending your right knee and keeping the weighted objects close to your shins.
• Drive through your entire front foot to come back to standing, pressing your hips forward, feeling your glutes working
• through this lift, and be mindful of not leaning back at the top.
• Repeat for your max rep range then switch sides.

Military Press (8-12)

• Brace your core from a standing or seated position and, holding a weighted object in each hand, bend your arms to a 90 degree goal post position, shoulders back and down (as if they were against a wall) and palms facing away from you.
• Maintaining a braced core, press the weights straight up overhead, preventing your shoulders from shrugging towards your ears.
• Lower the weights back to the starting position with control.
• Repeat for your max reps.

Dumbbell Step-ups (8-12 each side)

• Begin by standing tall in front of your elevated surface with your core braced and a weighted object in each hand.
• Plant your right foot on the elevated surface and, keeping your weight in your heel and your chest upright, drive through your right foot to stand fully on your right foot. Be mindful that your right knee is tracking in line with your toes.
• With control and keeping your weight in your right heel, slowly lower yourself back down, planting your left foot, then your right.
• Switch sides and continue alternating sides for max rep range.
• MOD: Remove the weighted objects and complete this exercise with bodyweight only.

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Chin Ups: AMRAP (as many reps as possible)

• Begin by gripping the pull-up bar with your palms facing toward you at about shoulder-width. If you’re unable to grab the bar, stand on a sturdy elevated surface like a bench or plyometric box.
• Step off of the box and allow your legs to hang with your arms extended with a slight bend in the elbows to maintain engagement.
• Squeeze your glutes and quads and engage your core, rotating your shoulders outward to engage your lats and prevent shoulders from shrugging.
• Initiate the pull-up by pulling your shoulder blades toward your spine and squeeze your upper back and lat muscles until your collar bone reaches the chin-up bar. Be mindful of keeping your chin tucked throughout this movement, as if you were holding an egg under your chin.
• Pause for a second at the top of the movement.
• Lower yourself to the starting position with control.
• Repeat for max reps.
• MOD 1: Loop a long stretchy band on your pull up bar. Place a foot in the band to lessen the amount of bodyweight you need to lift.
• MOD 2: Alternatively, perform an inverted row by keeping your feet on the mat, gripping the band with your palms facing upward.
• Angle your body at about 45 degrees with the mat, keeping your body braced in a straight line.
• With core braced, shoulders back and down, and keeping your elbows beside your ribcage (not flaring out to the sides), squeeze between your shoulder blades to bend your arms and pull the band to meet your chest.
• Lower back to starting position with control.
• To make this move more challenging, move your body closer to parallel with the mat.

Reverse Flyes (8-12)

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift both arms out to the side leading with your shoulders and elbows rather than your wrists. It’s natural to have a slight bend in the elbows.
• With control, Return to the start position and repeat for your max reps.

Elevated Bodyweight Single Leg Hip Thrust (10-20 each leg)

• Sit yourself on the mat in front of your bench (or couch/chair/ottoman), press yourself up with your elbows and feet to position your back against the elevated surface; the edge of the surface should be at the base of your shoulder blades. Place your feet on another elevated surface.
• Brace your core and extend your right leg off of the elevated surface, parallel with your left thigh.
• Drive through your left heel to lift your hips to the ceiling, squeezing your glutes, maintaining a braced core and working to keep your hips in line with one another. When pressed up, your planted leg should be bent to around 90 degrees.
• Lower your hips back down toward the mat with control and repeat. Perform your max reps on one side before switching sides.
• MOD 1: Perform this with both feet on the elevated surface.
• MOD 2: Perform this with one or both feet on the mat rather than an elevated surface.
• MOD 3: Make this more challenging by placing weighted objects in your hip creases.