Workout of the Day December 9, 2019 By Coach Carlos Warm-Up Monster Walks A. Front Squat 5×5 reps then: 3 sets of: Dumbbell Deadlift 20 reps Overhead Dumbbell walking Lunges 20 steps total Prone Dumbbell Row 8-10 reps 2121 B. Alternate Sets with a partner (3 sets each): Row 400/300 Meters 20 Alternating Single-Arm Dumbbell Snatches (50/25 lbs) 20 Goblet Squats C. 2-minute booty blaster.