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Dynamis Athletics Sample Workout

Warm up, 3 sets each

  • 10 pull ups
  • 10 alternate side single leg deadlifts per leg with heavy kettle bells
  • 10 tall box jumps


  • Foam roll psoas and lats


  • Back squat: 6 sets of 6 reps @75%
  • Super set with 6 sets of 3 reps weighted pull ups

Capacity DYNAMIS TEST 3, 4 sets each

  • Max duration row with strokes per minute above 40
  • Rest 3 minutes between sets

Cool down

  • 5 minutes on the treadmill with weighted vest or armor and rifle at patrolling pace