Walking Lunge 30’

Side Lunge 30’

Spider-man Lunge 30’

Inchworm 30’

Bear crawl 30’ & back

Grab light DB

10 Goblet Squats

5 Deadlifts per side

5 Push Press

6 Alt DB Snatch

10’ DB walking OH lunge per side


Overhead Squat


Increase weight ea set

Video courtesy of Catalyst Athletics.  Our third time hitting Overhead Squat this cycle.  This week, the reps go down per set, but we’re back up to 5 sets.  The goal is to go for even heavier weight than the 5X5 or the 3X5 weeks.  At this point, you should be more confident in keeping a stable OH position.  Remember, always point those armpits straight ahead and keep the torso upright throughout the movement.


EMOM for 15 Min:

Min 1 – Single-arm DB Overhead Walking Lunge – 10 steps*

Min 2 – 10 Alt DB Snatch

Min 3 – 15 DB Goblet Squats

DB weight – 50/35


*Take 5 lunges with DB in Left Hand, turn around, and take 5 lunges with DB in Right Hand

Video courtesy of Functional Bodybuilding.  This EMOM should result in about 15-20 seconds rest each minute if you move with a purpose.  That said, don’t sacrifice form for speed. For the OH Walking lunge, take the first five steps with the DB locked out Oh in your Left arm. Turn around, switch the DB to the right hand, and do 5 more OH walking lunges (should end up back where you started)



Scaling Options:

DB weight -> 35/25 -> 25/15 -> as needed


If you have NO stability with even a light DB overhead for the lunge, go no weight, but keep arm locked out overhead


Cool Down:

Overhead Stretch on wall – 2 Min

Video courtesy of Strength and Sport Physical Therapy


Couch Stretch – 1 Min per side

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