WARM-UP
2 Rounds
30 Seconds Row
30 Seconds Box Step-ups
30 Seconds Push-up to Down Dog
30 Seconds Wall Squats
30 Seconds PVC Pass Throughs
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Child’s Pose on Box: 30 Seconds
Couch Stretch: 1 Minute Each Side
WORKOUT OF THE DAY
“Sore Eyes”
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Row
AFTER PARTY
Stamina Squats
On the Minute x 16 (8 Rounds):
Minute 1: 1 Front Squat
Minute 2: 2 Back Squats
Single Barbell Loaded @ 85-87% 1RM Front Squat
HOME GYM
AMRAP 20:
20 Single Dumbbell Goblet Squats
20 Alternating Dumbbell Snatches (10 Each)
20 Single Dumbbell Step Back Lunges
20 Single Arm Dumbbell Push Press (10 Each)
20 Shuttle Runs (10 Meters)
BEEFED UP OPTION
AMRAP 20:
20 Wallballs (20/14) (K: 9/6)
20 Power Snatches (95/65) (K: 43/29)
20 Box Jumps (24″/20″)
20 Push Presses (95/65) (K: 43/29)
20/14 Calorie Row
Increased Weight
