WARM-UP
30 Seconds Each
Box Step-ups
Active Samson
Push-up to Down Down Dog
Active Spidermans
Shoulders Taps
Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Child’s Pose on Box: 1 Minute
Front Rack Stretch: 1 Minute
Forearms Stretch on Box: 1 Minute
Kneeling Hamstring Stretch: 1 Minute Each Side
WORKOUT OF THE DAY
“DelighT”
AMRAP 15:
12 Box Jump Overs (24″/20″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Strict Pull-ups
6 Push Jerks (155/105)
AFTER PARTY
Gymnastics Conditioning
10 Rounds For Time:
3 Ring Muscle-ups
6 Strict Handstand Push-ups
12 Minute Time Cap
HOME GYM
AMRAP 15:
21 Dumbbell Facing Burpees
15 Double Dumbbell Deadlifts
12 Double Dumbbell Hang Power Cleans
9 Double Dumbbell Push Jerks
BEEFED UP OPTION
AMRAP 15:
12 Box Jump Overs (30″/24″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Bar Muscle-ups
6 Push Jerks (155/105)
