Wednesday, Dec 30, 2020

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 stepback lunges (each side)
5 Bird dogs (each side)
5 single leg glute bridge (each side)
5 Burpee Pull Ups

**2. Workout Prep**
1 set
30 sec. Row (workout pace)
10ft Front Rack Dumbbell Lunge (light)

Larry the Cucumber
2 sets
21/16 Cal. Row
50ft Front rack Dumbbell Lunge (50s/35s)
15/12 Cal. Row
50ft Front rack Dumbbell Lunge (50s/35s)
9/7 Cal. Row
50ft Front rack Dumbbell Lunge (50s/35s)
-3 min rest between sets-

Accessory
5 sets
10 (each) Alternating Dumbbell Bench Press (building in weight but most show control through entire rep)
5-10 Strict Pull-ups (volume based on athlete’s ability – band if needed – show control throughout)