251027 | Dark Wolf Mission Log

251027

Training · Ryan Kelly · Oct 27, 2025

Warm-up

3 rounds

Banded Clamshells

20 reps each side

Rest 30s

Lateral Band Walks

12 reps

Rest 30s

Glute Bridge Hold

30s

Rest 60s

Main Work

A1) Goblet Squat

30X1 tempo · 8-10 reps · 3 sets

Rest 60s

A2) Glute Bridge

2111 tempo · 10-12 reps · 3 sets

Rest 60s

B1) Walking Lunges

20 steps · 3 sets

Rest 60s

B2) Plank (on elbows)

30-45s · 3 sets

Rest 60s

Conditioning

4 rounds · Not for time

Wall Sit

30s

Air Squats

20 reps @ slow tempo

Hollow Body Hold

30s

Rest 60s between rounds