Stationary bike

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket

Scap pull-ups

Hand release push up

Prisoner jump lunges

Warm up

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Dumbbell turkish get up

Pistol squat

- Stand in a wide toed out stance with a single kettlebell in the rack position
- Lower into a cossack squat to the side the kettlebell is racked in 
- Stand back up to center

KB front rack cossack squat

Farmer carry

Superset

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the barbell up keeping the bar straight 
- Reach full extension at the top

Half kneeling javelin press

Renegade row

Skier

Box step overs

5 Rounds for Time

Functional
10/26/24

LOWER (ANTERIOR)
12/3/24

UPPER (PUSH/PULL)
12/2/24

Legs
11/30/24

Upper Body
11/29/24

Rest
11/28/24

UPPER (PUSH/PULL)
11/27/24

LOWER (ANTERIOR)
11/26/24

Upper body
11/25/24

REST
11/24/24

Posterior Chain
11/23/24

Upper Body
11/22/24

Active Rest
11/21/24

had to finish the last few sets today, epic though 💪

Legs
11/20/24

Push 
11/19/24

Ryan

Pull
11/18/24

OFF
11/16/24

Conditioning
11/16/24

Conditioning
11/15/24

OFF
11/14/24

Functional
11/13/24

Posterior Chain
11/12/24

Upper Body
11/11/24

REST
11/10/24

Conditioning
11/9/24

Full Body Strength 
11/8/24

REST
11/7/24

Shoulders & Conditioning
11/6/24

Legs
11/5/24

Upper Body
11/4/24

REST
11/3/24

CONDITIONING & CORE
11/2/24

FULL BODY
11/1/24

REST
10/31/24

LOWER (ANTERIOR)
10/30/24

Chest & Triceps
10/29/24

Back & Biceps
10/28/24

OFF
10/27/24

Full Body
10/25/24

OFF
10/24/24

Shoulders 
10/23/24

Legs (Quads)
10/22/24

Upper 
10/21/24

REST
10/20/24

Lower Body
10/19/24

UPPER BODY
10/18/24

REST
10/17/24

Legs (Posterior)
10/16/24

Back & Biceps
10/15/24

Chest & Triceps
10/14/24

Functional 10/26/24

More workouts from Brett Lundeen