WARM-UP
Row Warmup
2 Minutes Easy
30 Seconds Each
Box Step-ups
Slow Air Squats
Lateral Box Step-ups (30 Seconds Each)
Slow Air Squats
Box Jump (Step Down)
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Ankle Stretch: 45 Seconds
Pigeon Pose on Box: 45 Seconds Each Side
WORKOUT OF THE DAY
“Cannonball”
5 Rounds For Time:
21/15 Calorie Row
15 Box Jump Overs (24″/20″)
7 Squat Cleans (155/105)
AFTER PARTY
Gymnastics Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Handstand Walk
Minute 2: 50′ Front Rack Walking Lunge
Build to Heavy 50′ Lunge
HOME GYM
5 Rounds For Time:
100′ Walking Lunge
50 Double Unders
30 Single Dumbbell Russian Swings (15 Each)
