May 13, 2025 – Fitness

General Warm-Up
Three rounds of:
200 Meter Run
16 Reverse Goblet Lunge
8 Paused Goblet Squat

A.
Four sets of:
Max Goblet Squat at weight from last week (if greater than 25 reps go up in weight)
Dumbbell External rotation x 10 reps @ 2020
Standing Hip Flexion x 2 reps per leg (30 Second Passive; 15 Second Active)
Rest 30 seconds between each movement

B.
Four rounds for time of:
20 Empty Barbell Jump Squats (may take the barbell from the rack)
20 Burpees over a line

Goal – < 7 Minutes
Cap – 10 Minutes