Monday, December 27th


4 Rounds of:
25′ Single Arm DB Overhead Walking Lunge (per arm)
8 Pausing Goblet Squats (2 seconds)
Rest 2 minutes

Note: Today’s strength we’re going to work on our overhead stability while performing our lunges. The goal of today is to go heavier on the DB than you have or normally would do in a workout (i.e. a male Rx athlete normally performs 50lbs and should attempt 60+lbs). Perform a 25′ walk down without dropping, then immediately come back with the opposite arm, then perform your goblet squats w/ a 2 second pause with the same DB. Ensure the squats stay tight and do not relax or rush the pause.


12 Pistols / Goblet Squats 53/35
12 SDHP 95/65
12 KBS 53/35

Note: for athletes that have pistols or a scaled variation, we will perform pistols. For those that do not, we will sub these out for KB goblet squats.