9-WEEK MOBILITY CHALLENGE: Week 3

Complete daily (Nov 15-21):
- Spider man (hold each side for 1 min)
- Roll Lats (roll each side for 1 min)

Strength

Strict Ring Dips / Push-ups: 1 Max Unbroken Set

Work

“Turn & Burn”

3 Rounds:
15 Double Dumbbell Front Squats
15 Handstand Push-ups / DB Push Presses

400m Double Dumbbell Farmer’s Carry

3 Rounds:
45 Air Squats
15 Double Dumbbell Push Presses

Dumbbells @ 50/35

Home

3 Rounds:
12 Double Dumbbell Front Squats
12 Handstand Push-ups / DB Push Presses

40 Dumbbell Suitcase Lunges

3 Rounds:
30 Air Squats
12 Double Dumbbell Push Presses