WARM-UP
30 Seconds Each
With Light Kettlebell:
Easy Bike
Down Dog
Glute Bridges
Bodyweight Good Mornings
Moderate BIke
Push-up to Down Dog
Single Leg Glute Bridges (Each Side)
Slow Kettlebell Deadlifts
Faster Bike
Shoulder Taps
Glute Bridge Walkouts
Russian Kettlebell Swings
MOBILITY
Turn-Back Stretch on Wall: 45 Seconds Each Side
Overhead Stretch on Wall: 45 Seconds
WORKOUT OF THE DAY
“Handle With Care”
On the 5:00 x 6 Rounds:
1,000/800 Meter Bike
21 Hand Release Push-ups
12 Kettlebell Swings (70/53)
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lats
Chest
Glutes
Lower Back
HOME GYM
On the 5:00 x 6 Rounds:
400 Meter Run
21 Hand Release Push-ups
12 Dumbbell Hang Power Snatches (6 Each Arm)
BEEFED UP OPTION
On the 5:00 x 6 Rounds:
1,000/800 Meter Bike
21 Kettlebell Swings (53/35) (K: 24/16)
12 Handstand Push-ups
Switched to 21 Lighter Swings and 12 Handstand Push-ups
