Stationary bike

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

Dumbbell skiers

Cossack squat

- Bring your chin towards your chest 
- Curl your spine as you come down 
- Focus on the movement 
- Reverse the motion to come back up

Jefferson curl

Warm up

Increase by 2 devil’s press each set 
80 single jumps per round of DP’s

Devils press

Jump rope

Ladder ⬆️

Burpee

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

Dumbbell single arm alternating snatch

Butterfly sit up

FOR TIME

Day 11: Conditioning
8/1/24

Rest 3/23/15

Metcon
3/22/25

Full Body Pull 
3/21/25

Full Body Push 
3/20/25

Rest

Full Body Functional

Full Body Strength
3/17/25

OFF
3/16/25

Functional
3/15/25

Full Body
3/14/25

Full Body
3/13/25

OFF
3/12/25

30 min AMRAP
3/11/25

FULL BODY
3/10/25

I think the most brutal leg day I’ve had in awhile dude. Not messing around, big thanks for this one 🤛

Legs (Posterior)
3/3/25

Legs (Anterior)
3/1/25

Chest & Triceps
2/28/25

OFF
2/27/25

Back & Biceps
2/26/25

Shoulders & Core
2/25/25

Legs (Posterior)
2/24/25

OFF
2/23/25

A couple of exercises could use some explanation. Other than that the app and workouts are great.

Luis

Functional
2/22/25

Full Body
2/21/25

Conditioning
2/20/25

OFF
2/19/25

Full Body
2/18/25

Full Body
2/17/25

OFF
2/16/25

Day 13: Functional

Full Body
2/14/25

Conditioning
2/13/25

OFF
2/12/25

Full Body
2/11/25

Full Body
2/10/25

Day 7: OFF
2/9/25

Day 6: Test Week
2/8/25

Day 5: Test Week
2/7/25

Day 4: OFF
2/6/25

Day 3- Test Week
2/5/25

Day 2- Test Week
2/4/25

Day 1- Test Week
2/3/25

Rest
2/2/25

Legs
2/1/25

Upper Body Strength
1/31/25

REST
1/30/25

Shoulders & Arms
1/29/25

Legs & Core
1/28/25

Chest & Back
1/27/25

OFF
1/26/25

Day 11: Conditioning 8/1/24

More workouts from Brett Lundeen