WARM-UP
30 Seconds Each
Jumping Jacks
Active Spidermans
Single Unders
Slow Air Squats
Double Taps
Inchworm to Push-ups
Lateral Hops Over Barbell
Mountain Climbers
Double Unders
Slow Burpees
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 45 Seconds
Forearms Stretch: 45 Seconds
Pec Stretch on Wall: 30 Seconds Each Side
WORKOUT OF THE DAY
“Barn Burner”
AMRAP 3:
50 Double Unders
21 Bar-Facing Burpees
Max Power Cleans (115/85)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
18 Bar-Facing Burpees
Max Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
15 Bar-Facing Burpees
Max Power Cleans (155/105)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
12 Bar-Facing Burpees
Max Power Cleans (185/135)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
9 Bar-Facing Burpees
Max Power Cleans (205/145)
AFTER PARTY
Midline
Not for Time:
50 GHD Sit-ups
50 AbMat Sit-ups
50 V-ups
HOME GYM
5 Rounds x AMRAP 3:
50 Double Unders
21 Lateral Dumbbell Burpees
Max Double Dumbbell Power Cleans
Rest 3 Minutes Between Rounds
BEEFED UP OPTION
Same as Prescribed Version
