WARM-UP
2 Rounds
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
30 Seconds PVC Hollow Hold
30 Seconds PVC Arch Hold
30 Seconds PVC V-Ups
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
STRENGTH
Pausing Overhead Squat
On the 2:00 x 5 Sets:
1 Pausing Overhead Squat
Pause 10 Seconds in Bottom
WORKOUT OF THE DAY
“Grimace”
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Directly Into…
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
AFTER PARTY
Strength Stamina
5 Rounds Not For Time:
5 Deadlifts (75%)
5 Bench Press (75%)
HOME GYM
3 Rounds:
50 Air Squats
50 Sit-ups
Directly Into…
3 Rounds:
50 Air Squats
50 Single Arm Dumbbell Rows (25 Each Side)
BEEFED UP OPTION
21-15-9:
Overhead Squats (95/65) (K: 43/29)
Toes to Bar
Directly Into…
21-15-9:
Thrusters (95/65) (K: 43/29)
Chest to Bar Pull-ups
21-15-9 on Both Parts
