WARM-UP
30 Seconds Each
Easy Bike
Lateral Squats
Down Dog
Moderate Bike
Wall Squats
Inchworm to Push-ups
Faster Bike
Goblet Squats
Side Plank (Each Side)
Single Dumbbell Warmup
20 Seconds Each Side
With Lighter Weight:
Single Dumbbell Deadlift (Between Legs)
Single Dumbbell Russian Swings
Single Dumbbell Strict Press
MOBILITY
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 1 Minute
Dumbbell Assisted Straddle Stretch: 1 Minute
Dumbbell Warrior Squats: 1 Minute
WORKOUT OF THE DAY
“Control-Alt-Delete”
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Assault Bike
AFTER PARTY
Stamina Conditioning
AMRAP 8:
3-6-9-12-15-18-21-24-27-30:
Unbroken Wallballs
Your Choice on Weight
HOME GYM
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches
30 Shuttle Runs [10 Meters]
40 Air Squats
BEEFED UP OPTION
On the 5:00 x 4 Rounds:
10 Devil’s Press (50’s/35’s)
15 Double Dumbbell Front Squats (50’s/35’s)
20/15 Calorie Assault Bike
