Walk It Out

Warm-up: 4 X Through

:30 Plank

30 KB Swings 25/35


Then,

Down Dog to Runner's Lunge

Lunge Twists

Complete warm up sets of Deadlifts and OH Press in order to find a safe AHAP for the main workout. May be completed with Dumbbells or Barbells


Main Set:*

5 sets of: 5 Shoulder to OH AHAP then 2 x (5 Steps Forward and 5 Steps Back OH Carry)


5 sets of: 5 Deadlifts AHAP then 2 x ( 5 Steps Forward and 5 Steps Backward Carry)

Rest 2-4 minutes between sets


@Home Option

Complete 3 Rounds of each Superset

5 Deadlifts AHAP with whatever weights you have available

20 Squats

Rest 2-3 Minutes


5 OH Press AHAP with whatever weights you have available

20 Press Jacks 15/20 each

Rest 2-3 Minutes

Cool Down:

Lower Back and Piriformis

Stretch Resistance Band Chest/Shoulder Stretches

QL Stretch


*Less than 1 Month:

Complete 3 Rounds of each with lighter weight

Less than 3 Months:

Complete as written with careful weight progression

Post highest weight achieved per set and thoughts to comments



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