Workout of the Day - 33120

Posted by Max Lucas on Mar 31 2020 at 09:50AM PDT

Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

3 sets of deadbugs:
12 left leg only
12 right leg only
12 arms only (both)
12 left arm + right leg
12 right arm + left leg

*Rest 60-90s between rounds

25:00 AMRAP
20 backpack floor press (or DBs/KBs if you have them)
20 burpees
20 hand-release push-ups
20 burpees

3 sets
10/10 backpack side raises

*10 on left then 10 on right arm = one set. Rest 60-90 seconds between sets. Try not to shrug your shoulder up to your ears when performing the lateral raise—this is effectively “cheating” your shoulder because your trapezius (upper back) starts helping to lift the backpack. For this exercise, we only want to work the shoulder, not the back.

Stretch for 10 minutes

Helpful Links
Backpack Floor Press

Hand-Release Push-up Demo

Backpack Lateral Raises Demo


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