Lateral DB Goblet Lunges

3 x 8/8, build

GOALS + GUIDANCE: Hold a dumbbell at chest height and take controlled steps to the side, keeping your chest tall and knee tracking over your toes. Do 8 reps on one side before moving to the opposite side. Choose a weight that challenges […]

5 Rounds

20 DB Step Ups, 20″

10 DB Deadbugs

5 Wall Walks

MCx: 50/35

MAx: 35/20, 3 modified ww

MVx: 25/15, 20 plank pull thru

GOALS + GUIDANCE: Complete twenty dumbbell step ups (total) holding the db however you’d like. Use the same dumbbell for the deadbugs, alternating legs for ten reps per side. Then […]

Barbell Curls 3×12

Seated DB Tricep Extension 3×15

Single-Arm DB Bent Over Rows 3×15/side

Dips 3×12

GOALS + GUIDANCE: This accessory session is focused on building arm and upper-back strength. Choose weights that challenge you in the final few reps of each set while maintaining good form. Move with control on every rep […]

3 x 15, building

GOALS + GUIDANCE: Focus on control and full range of motion, pausing briefly at the top of each rep to squeeze the glutes. Start with a moderate weight and build each set (no bouncing or arching your lower back). The goal is to feel a strong glute […]

7 x on the 3 Minute

15/12 Cal

12 Push Ups

9 Power Cleans

MCx: 155/105

MAx: 12/9 cals, abmat push ups, 115/75

MVx: 9/6 cals, knee push ups, 75/55

GOALS + GUIDANCE: Each 3 minute window should be treated as a sprint effort with consistent round times. Push the pace on the calories but […]