The Workout 👇🏼

1️⃣ Max Deadlift 

2️⃣ Max bench press (db or barbell)

3️⃣ RDL 3x10 / Banded Push up 3x10

4️⃣ Lying leg curl 3x20 / SA row 3x10

5️⃣ MetCon- 21/15/9/6

Dual snatch
Inverted row

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

Gorilla squat

Cat Cow

Banded raises

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Warm up

MAX Deadlift

MAX Bench press (Barbell or Dumbbell)

Barbell RDL

Banded Push up

Superset

Lying leg curl

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

For Time, complete the following. 

Round 1- both for 21 reps
Round 2- both for 15 reps, etc.

Dual DB Snatch

Inverted row (or Pull up)

MetCon

RE-TEST
7/9/24

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

Legs
1/25/25

Upper Body
1/24/25

RE-TEST 7/9/24

More workouts from Brett Lundeen