Saturday 6/20/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
Workout of The Day
“Dead Weight”
18 minute AMRAP
8 alternating plate bear hug kneel to stand (45/35Ibs)
16 lying leg lifts (45/35Ibs) (legs must touch plate and heels must touch floor) https://youtu.be/WHeOHIOI45g?si=B5Q4jKRJG1HEs3of
16 plate ground to overhead (45/35Ibs)
Accessory Work
- 3x10 barbell front raise
Cool Down
1-3 minute standing hamstring stretch
Complete additional stretches, SMR and/or active recovery as needed
Goal Specific Training
Add a small amount of practice/training before or after workouts.
View our movement library for ideas: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”