WARM-UP
3 Sets
30 Second Row
10 Seconds Rest
30 Seconds Single Unders
10 Seconds Rest
30 Seconds Bike
10 Seconds Rest
Look to Build Intensity Slightly with Each Set
MOBILITY
Pigeon Pose: 90 Seconds Each Side
WORKOUT OF THE DAY
“Full Circle”
For Time:
1,500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1,500 Meter Row
AFTER PARTY
Stamina Squats
On the Minute x 14 (7 Rounds):
Minute 1: 2 Front Squats
Minute: 4 Back Squats
Barbell Load: 75-77% 1RM Front Squat (For Both Lifts)
HOME GYM
For Time:
1,200 Meter Run
100 Double Unders
800 Meter Run
100 Double Unders
1,200 Meter Run
BEEFED UP OPTION
For Time:
3,000/2,400 Meter Row
300 Double Unders
3,000/2,400 Meter Bike
